The pelvic floor surrounds and supports the bladder, rectum and urethra. It is part of the urination and defecation process. For women, the pelvic floor is involved in other processes, including childbirth. Women are more susceptible to pelvic floor disorders. Aging and vaginal childbirth can cause these problems, according to the website Pelvic Floor. Kegel exercises can help prevent or correct these problems.
Function
When the muscles of the pelvic floor weaken, the pelvic organs can bulge into a woman's vagina. This is called pelvic organ prolapse. According to MayoClinic.com, when done correctly, Kegel exercises can help strengthen the muscles of the pelvic floor and prevent this problem. In some cases, Kegel exercises should be combined with counseling and sex therapy, according to MayoClinic.com. It is best to consult your physician before beginning any exercise regimen.
Identifying the Muscles
Before you do Kegel exercises, identify the correct set of muscles to tighten and relax. MayoClinic.com suggests that women insert their finger into their vagina, squeeze the area and then relax. The pelvic floor muscles will rise and then return to the starting position.
Performing a Kegel Exercise
Kegel exercises involve contracting and relaxing the muscles of the pelvic floor. It is best to urinate before beginning. Lie or sit down. Contract the muscles for four to five seconds and then relax them for four to five seconds. After you feel comfortable doing this, add a few seconds to each contraction and release. The goal should be 10 seconds of contracting and 10 seconds of relaxing. MayoClinic.com suggests repeating three sets of 10 repetitions every day.
Suggestions
Northwestern Memorial Hospital reminds patients to keep their butt, thighs and abdomen relaxed while doing Kegel exercises. If these areas are tight, they can put unnecessary pressure on the bladder. The organization also recommends continuing these exercises for three to four months. It can take that long to notice an improvement in the pelvic floor muscles. If you are concerned you aren't doing the exercises correctly, consult your physician.
Time Frame
The beauty of Kegel exercises is that nobody can tell you are doing them. You can do Kegel exercises while you are sitting down watching TV, surfing the Internet or reading a book. You can even do Kegel exercises at work. The important thing to remember is to have an empty bladder when performing these exercises.
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