Kegel or Pelvic Floor Muscle Exercises
Kegel or pelvic floor muscle exercises are used to help strengthen weak muscles around the bladder.
When these muscles are weak, urine can leak from the bladder. Like any muscle, the more you exercise
the muscle the stronger it gets.
How do I find the right muscles?
To make sure that you are exercising the right muscles, try starting and stopping your urine stream.
This exercise will help you find the correct muscles. Do not tighten your buttock or thigh muscles when
doing these exercises. Relax your stomach muscles as much as possible. Do not do the exercises while
you are urinating, just once or twice to make sure you have found the right muscles.
How do I do these exercises?
Begin by squeezing the muscles for a count of five (5), then relax for a count of ten (10).
Repeat this ten (10) times in a row, three (3) times a day.
Your goal is to gradually squeeze the muscles for a count of ten (10), relax for ten (10), thirty (30) times
in a row, three (3) times a day.
Remember to relax between each squeeze and just let the muscles go loose. Do not push down.
Where will I do the exercises?
When you first start doing the exercises, you will need to set aside time when you can do them without
being interrupted. After you have done them for awhile, you can practice these exercises anytime and
anywhere.
You can practice squeezing these muscles when you are watching TV, standing in line, or driving a car.
Since these muscles are inside your body, people will not know you are doing exercises. It usually takes
6-12 weeks to see results. Do these exercises regularly.
*Remember to squeeze your pelvic floor muscles when you sit up from lying down, stand from a sitting
position or when lifting something heavy. This will help prevent leakage during these activities.
When will I notice a change?
After 6-8 weeks of consistent daily exercises, you should have fewer urinary accidents. After 3-4 months,
you should notice an even bigger difference with better urinary control.
Are there any precautions?
Some people exercise more than they should, hoping that they will regain bladder control quicker. If
you exercise the muscles too much, your muscles will get fatigued and they will not be strong enough
when you need them. Be sure to breathe during the exercises. Holding your breath may put extra
pressure on your pelvic floor muscles.
What is the Pelvic Floor?
The Pelvic Floor is a ''hammock'' of muscles that support the internal abdominal and pelvic organs. This is
shown in the pictures below. These muscles run in different directions and are different sizes. Their job is
to support, lift, and control the muscles that close the urethra (the tube that urine passes through).