About Kegal Exercises

Kegel exercises were developed by Dr. Arnold Kegel to help make the pelvic floor muscles stronger. Stronger pelvic floor muscles help to improve bladder control and may help prevent or relieve urinary incontinence. Pelvic floor muscles are like any other muscles, exercises can make them stronger.

Which muscles control my bladder?

At the bottom of the pelvis, several layers of muscle stretch between your legs. The muscles attach to the front, back and sides of the pelvic bones. Two pelvic muscles do most of the work. The biggest one stretches like a hammock. The other is shaped like a triangle. These muscles are the same ones that you would use to try to stop the flow of urine.

How do I know if I am using the right muscles?

  1. Try to stop the flow of urine when you are sitting on the toilet. If you can do it you are using the right muscles.

  2. Imagine that you are trying to stop passing gas. Squeeze the muscles that you would use. If you sense a pulling feeling, those are the right muscles for pelvic floor exercises.

  3. Lie down and put your finger inside your vagina. Squeeze as if you were trying to stop urine from coming out. If you feel tightness on your finger, you are squeezing the right pelvic muscle.

Don't squeeze other muscles at the same time. Be careful not to use your stomach, legs or other muscles. Don't hold your breath.

Squeeze your pelvic muscles for the count of five and rest for the count of ten. Work up to 10-15 repeats each time you exercise. Do you exercises three times a day. It would be good if you can use three positions, sitting down, laying down and standing. As you get better at performing daily exercises lengthen your contraction time until you can contract for 10 seconds and then relax for 10 seconds. Remember to always rest for as long or longer than you have contracted. As with any exercise repetition is the key but don't overdo it at first, build up your time

Do not perform Kegel exercises before
an appointment for electrical stimulation.

Dr. Mary Mahern, MD
Dr. Clark Brittain, DO

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