DESCRIPTION
Kegel exercises (named for the individual who invented them) can strengthen the muscles around the vagina and increase your ability to control and relax these muscles completely. The pelvic floor muscles are special in women because they support the organs in the pelvis (uterus, bladder and bowel). Keeping these muscles strong can help prevent a prolapsed uterus or poor bladder control and may add pleasure to sexual intercourse.
Over time, weakness develops in the pelvic floor muscles due to normal wear and tear and childbirth. The bladder, uterus and rectum begin to slip down and get squeezed into the lower regions of the pelvis. Stress incontinence may develop (urine is released during lifting, sneezing or exercising). Performing Kegel exercises can help many women relieve these symptoms.
Pregnant women will benefit from Kegel exercises. They may be performed while on your back only through the fourth month of pregnancy, and then should be done only while standing or sitting during subsequent months. After the fourth month, the growing uterus could put excessive weight on major blood vessels. Well-toned pelvic floor muscles may make you feel more comfortable as your due date approaches. You may be less likely to develop urine leakage and hemorrhoids, both common problems near the end of pregnancy and are prone to persist long after you have given birth. Following childbirth, the exercises are helpful and can be started almost immediately.
INSTRUCTIONS
LEARNING THE TECHNIQUETo get the feel of the muscles, alternately start and stop urinating while using the toilet. Practice this tightening and releasing action while sitting, standing, walking, driving and watching TV or even while you are in your car and waiting for a red light to turn green. Another technique to try if you are not sure you are exercising the right muscles is to insert a finger into the vagina during a kegel. You should feel your vagina tighten and your pelvic floor move upward. Then relax your muscles and feel your pelvic floor move down to the starting position. As your muscles become stronger, and you become more experienced with the exercises, this movement will be more pronounced.
LEARNING THE TECHNIQUE
Note: Caution - Do not make a habit of starting and stopping your urine stream. Doing Kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles. It can also lead to incomplete emptying of the bladder, which increases your risk of a urinary tract infection.
Kegel exercises can be performed while on the floor, sitting or standing. On the floor, lie on your back with knees bent and about 12 inches apart with feet flat on the floor (do not lie on your back after the forth month of pregnancy... sit or stand instead). Arms should be resting at your sides.
Firmly tense your pelvic floor muscles. Try to tighten the muscles a small amount at a time, "like an elevator going up to the tenth floor." Then, release very slowly, one "floor" at a time. Try it at frequent intervals for 5 seconds at a time, 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.
Be careful not to contract or squeeze other muscles (abdomen, thighs, buttocks) when you do Kegel exercises. If you are on your back on the floor keep your knees apart as you squeeze, and focus on tightening only the pelvic floor muscles. Also, try not to hold your breath. Just relax, breathe freely and focus on tightening the muscles around your vagina and rectum.
EXERCISE ROUTINE
You can vary your technique. Try doing sets of mini-kegels. Count quickly to 10 or 20, contracting and relaxing the pelvic floor muscles each time you say a number. Or slow it down, gradually contracting your pelvic floor muscles, one time.