Download Kegels Exercises

Kegel Exercise
Kegel exercise is designed specifically to work the muscles of the pelvic floor. If done
regularly, these exercises will help to maintain vaginal and pelvic floor muscle tone in order
to decrease the occurrence of stress urinary incontinence and prolapse of the uterus and
bladder.
Involuntary loss of urine that occurs with activities that cause an increase in intra-abdominal
pressure, such as coughing, laughing, jumping, sneezing and certain physical activities, is
defined as stress urinary incontinence. It occurs as a result of weakening of the pelvic floor
muscles including the sphincter muscle are the urethra. Kegel exercises were originally
developed by Dr. Arnold Kegel as a method of controlling urinary incontinence in women
after childbirth. They have been in use since 1948 and are not only recommended for
women who experience incontinence, but also as a way to prevent incontinence from
occurring.
The success of Kegel exercises is dependent on proper technique, frequency and
adherence to a regular exercise program. Some women find it difficult to identify and
isolate the pubococcygeus muscle, which is the goal of this exercise. To assist you in
identifying the correct muscle group, try to stop the flow of urine midstream by contracting
your pelvic floor muscles or insert a finger in your vagina and tighten the muscles around
your finger. Do not tighten your abdominal or thigh muscles, contract only the muscles of
your pelvic floor.
There are two different sets of exercises that should be performed to work the different
fibers around the urethra.
1. Rapidly squeeze and release the muscles of the pelvic floor until the muscles are
fatigued or you can no longer
maintain rhythmic contractions. This is considered one
set. Perform three sets daily. Try to increase the number of contractions performed in one
set. Kegel exercises may be done anywhere and at any time of the day.
2. Contract the pelvic floor muscles and hold for at least six seconds with a ten second rest
before beginning the next contraction. This is one set. Repeat ten times. Do three sets
daily and try to extend the time and number of muscle contractions.
3. Practice fake coughs while contracting your pelvic floor muscles. Contracting the
muscles of the pelvic floor while coughing will put less strain on your bladder.
Once you have mastered Kegel exercises and are able to easily perform several sets per
day without fatigue, vaginal weights may be introduced to further improve muscle strength.
They may also be used to strengthen the muscles if time constraints inhibit the performance
of Kegel exercises. Weights are inserted in the vagina like a tampon and are worn for 2030 minutes per day. You begin with the lightest weight and progress upward once it is easy
to hold the current weight easily in the vagina for 30 minutes. Vaginal weights may be
ordered on line or by phone at www.bioteque.com, 1-800-889-9008 or
www.srsmedical.com, 1-800-345-5642.