Kegel exercises strengthen your pelvic floor muscles in order to reduce or eliminate bladder control problems. These muscles may become weakened due to pregnancy, childbirth, surgery or health problems. Making kegel exercises a regular part of your daily routine will help strengthen the muscles needed to reduce urinary leakage symptoms.
Traditional Kegels
Traditional kegel exercises involve doing slower, more controlled contractions with your pelvic floor muscles, the muscles you squeeze in order to stop the flow of urine. Empty your bladder and sit or lie in a comfortable position. Tighten your pelvic floor muscles, holding the contraction for 5 seconds. Relax for 5 seconds. Repeat, holding the pelvic floor contraction for 5 seconds; do this four or five times. Work up to performing 10 kegels in a row, holding for 10 seconds, then relaxing for 10 seconds.
Mini-kegels
Mini-kegels are fast kegels that improve how quickly your pelvic floor muscles are able to tighten when you cough or sneeze. This type of kegel exercise works great for urinary leakage. County quickly to 10 or 20, as if you are counting the beats of your heart, and contract and relax your pelvic floor muscles once for each number. Perform one set of 10 mini-kegels three times a day.
Elevator Kegels
This type of kegel is done much slower. It works for toning and tightening the pelvic floor muscles. Imagine you are on an elevator traveling up four flights. Gradually contract and release your pelvic floor muscles as you get to each floor, contracting these muscles a little tighter until you reach the maximum flex at the fourth floor. Once you reach the fourth floor, hold your contraction, then slowly release it as if you are in the elevator returning to the ground floor. Repeat 10 times, three times a day.
