Kegel exercises are performed by men or women to tighten and tone the pelvic floor muscles. These muscles are located between the hip bones and act as a supportive structure for the uterus, bladder and bowel. Many factors can cause these muscles to weaken, including age-related changes, pregnancy, prostate surgery and being overweight. After locating the pelvic floor muscles, Kegel exercises are easy to perform while doing everyday activities like talking on the phone, sitting at a desk, driving or standing in line at the grocery store.
Step 1
Empty your bladder, and then get into a comfortable position either sitting or lying down.
Step 2
Find the pelvic floor muscles. Pretend you are stopping your urine stream or holding in gas. You should feel the pelvic floor muscles tighten and lift up. The muscles will move down when you relax. Avoid tightening your leg, stomach or buttock muscles. If you are still unable to identify the correct muscles, insert a finger into your vagina if you are female or into your rectum if you are male, contract the muscles as if you are stopping your urine stream or holding in your urine, and then relax. You should feel the muscles tighten and move up as you contract and move down as you relax.
Step 3
Contract the pelvic floor muscles for 10 seconds. If you are unable to contract the muscles for a full 10 seconds, try starting with three seconds and gradually increase the time to 10 seconds as you feel comfortable.
Step 4
Relax the pelvic floor muscles for 10 seconds.
Step 5
Repeat the Kegel exercises 10 times by alternating squeezing and relaxing the pelvic floor muscles.
Step 6
Perform Kegel exercises three to four times a day. Performing the exercise more often can make the muscles tired, which can result in straining during urinating or while having a bowel movement.
Tips and Warnings
- Don't forget to breathe deeply and relax your body while performing Kegel exercises. According to the Mayo Clinic, it can take eight to 12 weeks before you see improvement in your urinary control.
- If you perform Kegel exercises while urinating, you can weaken the pelvic floor muscles. Women might notice painful sexual intercourse if she performs Kegel exercises incorrectly or if the muscles are tightened too forcefully. Incontinence might return if you stop doing these exercises after you see improvement. You will have to perform Kegel exercises for the rest of your life.
References
- "Introduction to Medical-Surgical Nursing: Third Edition"; Adrianne Dill Linton Ph.D. RN & Nancy K. Maebius Ph.D. RN; 2003
- National Institutes of Health: Kegel Exercises
- Mayo Clinic: Kegel Exercises
