Developing the Kung fu grip
3:04AM on November 15, 2008
Kegel exercises
Benefits of Kegel exercises
by Amy Scholten, MPH
Kegel exercises are exercises that strengthen the pelvic floor muscles (the muscles that support the urethra, bladder, uterus, and rectum). They are also called pelvic floor muscle exercises.
Kegel exercises are usually recommended for women with urinary or “stress” incontinence. Urinary incontinence often follows childbirth or menopause.
You may experience the following benefits if you do Kegel exercises on a regular basis:
Stronger pelvic muscles
Reduced urinary incontinence and “leaking” of urine
Increased pleasure with sexual activity
How to do Kegel exercises
Kegel exercises are very simple, risk-free, and painless. They involve squeezing the pelvic floor muscles. They can be done any time, anywhere.
Identifying the correct muscles
Some women initially have difficulty identifying the correct muscles. They contract their abdominal or thigh muscles instead of their pelvic floor muscles. Here are some tips on identifying the correct muscles:
Sit on the toilet and place one finger in your vagina. Squeeze your finger with your vaginal muscle. You should be able to feel the muscle tighten around your finger.
While urinating, stop the flow of urine midstream by contracting your pelvic floor muscles.
Imagine that a tampon is going to fall out of your vagina. Tighten your pelvic muscles in order to hang onto it.
Imagine that you are trying hard not to urinate or pass gas. Squeeze those muscles.
The muscles you tighten are the muscles you should contract during Kegel exercises. If you continue to have problems identifying these muscles, talk to your doctor or nurse.
Doing the exercises
Once you have identified your pelvic floor muscles, you are ready to begin doing Kegel exercises. You may experience very mild muscle soreness when you first begin doing these exercises. If you do too many exercises before you are ready, however, you might experience more pronounced muscle soreness and fatigue. Starting out at the maximum number of exercises is not recommended.
General guidelines
Don’t do these exercises while urinating, stopping the flow of urine midstream. This could eventually lead to voiding difficulties.
Empty your bladder before beginning the exercises.
Keep your abdominal and thigh muscles relaxed.
Draw the muscles up and in. Do not strain down with your abdomen.
Breathe while holding the muscles contracted.
Try to get the maximum tightening with each muscle contraction.
Try contracting the muscles while you are in different positions. Try it while you’re standing, sitting, lying, and with your feet together and apart.
Week 1
Tighten your pelvic floor muscles for 6 seconds. Relax pelvic floor muscles for 6 seconds.
Repeat 25 times (takes about 5 minutes).
Do this 3 times a day (a total of 75 contractions).
Week 2
Tighten your pelvic floor muscles for 6 seconds. Relax for 6 seconds.
Repeat 50 times. (takes about 10 minutes).
Do this 3 times a day (a total of 150 contractions).
Week 3
Tighten your pelvic floor muscles for 6 seconds. Relax for 6 seconds.
Repeat 75 times (takes about 15 minutes).
Do this 3 times a day (a total of 225 contractions).
Weeks 4 - 24
Tighten your pelvic floor muscles for 6 seconds. Relax for 6 seconds.
Repeat 100 times (takes about 20 minutes).
Do this 3 times a day (a total of 300 contractions).
After 24 months
Tighten your pelvic floor muscles for 6 seconds. Relax for 6 seconds.
Repeat 50 times (takes about 10 minutes).
Do this 3 times a day (a total of 150 contractions).
Or you can try this variation:
Tighten your pelvic floor muscles for 6 seconds. Relax for 6 seconds.
Repeat 75 times (takes about 15 minutes).
Do this twice a day (a total of 150 contractions).
Making Kegel exercises a habit
The following tips may help you remember to do your Kegel exercises:
Try to schedule your Kegel exercises at the same time every day (perhaps during a regular TV show, while you do the dishes, or before you go to bed).
Find a way to remind yourself to do your Kegel exercises. For example, you could put a note or sign on your mirror or refrigerator.
Reward yourself for each day that you do your Kegel exercises. For example, you could put a gold star on your calendar.
You may forget to do your exercises for a few days. It’s common to have a few slips when you’re trying to make any new change. Don’t get discouraged. Just get back to your exercise program.
Chart your progress on a daily or weekly basis. Eventually, you should begin to notice that you are “leaking” urine less frequently or in smaller amounts than before. It should also be easier for you to stop your urine midstream (you should not try this any more than once a week).
RESOURCE:
Society of Gynecological Surgeons
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