Kegel exercises were developed in 1948 by Dr. Arnold Kegel to help manage incontinence in women following childbirth, notes the University of Maryland Medical Center. Today, Kegel movements are still recommended during pregnancy and following childbirth to restrengthen the pelvic floor muscles. Kegel exercises are also performed to improve bladder control problems that may develop with age. When performed correctly and regularly, Kegel exercises can improve bladder control problems in four to six weeks, notes MedlinePlus.
Identify Pelvic Muscles
Finding the pelvic floor muscles is imperative to successfully performing Kegel exercises, notes MayoClinic.com. Women may place a finger inside the vagina. You should notice your vagina tighten as your pelvic floor lifts. As you slowly let go you will feel your pelvic floor muscles settle back into the starting spot.
Tightening your pelvic region as you would if your were trying to keep from urinating can also help you find the correct muscles.
Tighten Pelvic Floor Muscles
Sit in a chair or lie down and squeeze your pelvic floor muscles. Maintain the contraction for five seconds then rest for five seconds. Try to repeat the exercise five times. As you become accustomed to the exercises, keep the muscles tightened for 10 seconds and relaxed for 10 seconds, advises MayoClinic.com.
Stay focused on flexing only the pelvic floor muscles and not the buttocks, thighs or abdomen. If you catch yourself holding your breath, return to breathing normally.
Repeat Often
For best results, perform Kegel exercises three times throughout the day, suggests MayoClinic.com. A minimum of three sets of 10 repetitions is optimal.
Because Kegel movements can be performed virtually anywhere, incorporate them into your daily routine--while reading a book, washing dishes or watching TV.
Electric Current Guidance
A technique known as electric stimulation can help women recognize the correct muscles to correctly perform Kegel exercises for bladder rehabilitation, notes UMMC. Small electric currents are used to arouse the pelvic floor muscles. The buzzing sensation caused by the current helps you identify and become familiar with the correct muscles. Treatments typically take less than 30 minutes and can be repeated several times per week.
