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:
Kegel exercises are very simple, risk-free, and painless. They involve squeezing the pelvic floor muscles. They can be done any time, anywhere.
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:
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.
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
Or you can try this variation:
The following tips may help you remember to do your Kegel exercises:
You will only benefit from these exercises if you continue to do them. You should notice an improvement in incontinence by three months and a maximum effect by six months.
Resources
Society of Gynecological Surgeons
http://www.sgsonline.org
Canadian Resources
Women's Health Matters
http://www.womenshealthmatters.ca/
References
Jelovsek FR.How to do pelvic floor muscle exercises (Kegel’s). Society of Gynecological Surgeons Surgeons website. Available at: http://www.sgsonline.org/patiented.php. Accessed on January 18, 2009.
Kegel exercises. Society of Gynecological Surgeons Surgeons website. Available at: http://www.sgsonline.org/patiented.php . Accessed on March 2, 2007
Kegel exercises. MedlinePlus. National Library of Medicine website. Last updated April 24, 2008. Available at: http://www.nlm.nih.gov/medlineplus/ency/article/003975.htm. Accessed on January 18, 2009.
Last reviewed January 2009 by Janet H. Greenhut, MD, MPH
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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