How to Do Kegels Properly
Dr. Arnold Kegel, a gynecologist, conceived the idea of pelvic muscle exercises when looking to aid women with bladder control recovery after pregnancy and childbirth. Kegel (pronounced KAY-gul) exercises are performed to strengthen the muscles in the pelvic floor. These muscles support the bladder, bowel and uterus. Doing Kegel exercises regularly may reduce your risk of developing urinary incontinence as you get older, as well as help with urinary incontinence, prepare you for childbirth and aid in the recovery after childbirth. As a bonus, Kegels will enhance your sex life. The best part of this exercise is that it can be performed anywhere, anytime, whether you are sitting, standing or lying down--and no one but you will know.
Instructions
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Stopping the flow of urine while using the bathroom is the easiest way to find your pelvic floor muscles. Contract the muscles to stop the flow of urine. Relax and repeat. If you are able to stop the urine flow, you have found the right muscles.
You can also test that you are contracting the right muscles by inserting a clean finger into your vagina. Contract and release. You should feel your vagina tighten around your finger and the pelvic floor will move upward.
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Contract the pelvic floor muscles and hold for three seconds. Release and relax for three seconds. Repeat 10 times.
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Work up to contracting the muscles and holding for 10 seconds. Rest for 10 seconds between contractions. Repeat 10 times.
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Practice your Kegels three times a day, performing a set of 10 Kegels each time. You should expect to feel results within six to eight weeks.
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Tips & Warnings
If you are having trouble finding your pelvic floor muscles, do not be embarrassed to ask your doctor for guidance.
Make a habit of practicing Kegels while doing routine tasks such as washing the dishes, checking email, driving to work or waiting in line at the grocery store.
Do not make a habit of practicing Kegel exercises with a full bladder or while urinating. Over time, this could actually weaken the pelvic floor muscles and cause incontinence rather than prevent it, and increase your risk of a urinary tract infection.
