The purpose of Kegel exercises are to make your pelvic floor muscles stronger. These muscles are the ones that support your uterus, bladder, small intestine and your rectum.
If you are one of the thousands of women who are dealing with urinary incontinence (or other pelvic floor problems) you should be doing Kegel exercises on a regular basis.
Why Are Kegels Important (Especially During Pregnancy)
There are many factors that weaken the pelvic muscles and pregnancy is just one of them. The other factors include childbirth, surgery, aging, excessive straining (due to constipation), chronic coughing and being overweight.
If you experience any of these symptoms listed below, you may benefit from Kegel exercises.
- Stress incontinence – leaking urine when you exercise, sneeze, laugh or cough
- Leaky stools (sign of fecal incontinence)
- Constantly needing “to go”
- Having difficulty emptying your bladder or bowel
- Pelvic area pain
- Painful sex
Kegel exercises are excellent during pregnancy because they can help you to strengthen your muscles which will weaken during childbirth.
How To Perform Kegel Exercises
1) Practice identifying the correct muscles – To do so, stop urination in midstream. If you can successfully do this, you’ve got the right muscles. Once you’ve identified your pelvic floor muscles you can do the exercises anytime, anywhere and in any position.
Note: Do not make a habit of using Kegel exercises to start and stop your urine stream. This can increase the risk of a urinary tract infection.
2) Perfect your technique -Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
3) Maintain focus – Tighten only your pelvic floor muscles. Be careful not to engage your abdominal, leg or buttock muscles. Avoid holding your breath. If you’re having trouble isolating these muscles, don’t be embarrassed to ask for help.
Repeat three times a day. Aim for at least three sets of 10 repetitions a a day.
Important Note: Not all pelvic floor dysfunction is caused by muscle weakness. Sometimes the muscles become spastic and in this case Kegel exercises are not indicated. A complete evaluation of your pelvic floor health is recommended.
Schedule an appointment with our Women’s Health expert to determine if the routine described above is for you.
Call us today at 770-904-2332, or email us.
