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Kegel Exercises

From the Pelvic Floor Articles List

What are kegel exercises?


Kegel exercises strengthen the pelvic muscles and ligaments that support the pelvic organs. They can help you prevent or control urinary incontinence and other pelvic floor problems. To perform kegel exercises properly, first find the right muscles. According to the Urology Care Foundation website, here’s how:

“Lie down and insert a finger into your vagina. Try to squeeze around your finger with your vaginal muscles. You should be able to feel the sensation in your vagina, and you may also be able to feel the pressure on your finger. If you can, you are using the right muscles. If you cannot detect any movement with one finger, try two fingers.”

After that, the exercise itself is simple, and you can do it just about any time and anywhere without anyone knowing you’re working out.

First, empty your bladder. Then contract your pelvic floor muscles and hold for five seconds. Relax for five seconds, then repeat. Just do a few repetitions at first, and work your way up to holding for ten seconds at a time and doing ten repetitions three times per day.

For maximum benefit, try to isolate your efforts to the pelvic floor muscles only. Don’t tense up surrounding areas, like your abdomen, thighs, or buttocks. Breathe normally while doing your kegels.

Daily kegel exercises make for strong pelvic muscles to support the bladder, and they are recommended for all women (hysterectomy or not).

And by the way, kegels can also enhance your activities under the sheets.



This content was written by staff of HysterSisters.com by non-medical professionals based on discussions, resources and input from other patients for the purpose of patient-to-patient support.



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