How to Perform Kegel Exercises
Kegel exercises help strengthen the pelvic floor muscles—thus,
treating and possibly preventing stress incontinence. Here's
a brief description of how to perform these exercises. Your doctor
can give you more detailed instructions.
- Identify your pelvic floor muscles. These are the muscles
that you use to control the flow of urine. If you're not sure
where these are, purposely stop the flow of urine when you're
on the toilet. The muscles you use to do this are the ones you'll
be squeezing during Kegel exercises.
- Squeeze your pelvic floor muscles. Hold this squeeze for
about three seconds, and then rest for a few seconds. Repeat
10 to 15 times.
- Do three sets of 10 to 15 squeezes per day. You can do the
exercises lying down, sitting, or standing. In fact, practicing
them in different positions is recommended.
- Don't hold your breath, and try not to squeeze the muscles
in your legs, stomach, or rectum.
As you get the hang of Kegel exercises, try to hold your squeezes
for longer periods of time—for instance, about 10 seconds.
Or you might increase the number of repetitions.
For your pelvic floor muscles to get stronger, they need to
be pushed to the point of fatigue. It will probably take three
to six weeks before you notice a difference.
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