Kegel exercise or pelvic exercise treats or prevents pelvic floor weakness, stress and urge incontinence. Easy to do by men and women, these exercises are beneficial for people with bladder control problems. One can do Kegel exercises discreetly anytime and anywhere.
Here are the step-by-step instructions for contracting and relaxing pelvic floor muscles.
- Identify your pelvic floor muscle. By inserting a finger inside your vagina and squeezing the surrounding muscles, you should be able to feel your vagina tighten and pelvic floor move upward.
- Do the technique. You have to empty your bladder first then sit or lie down. Contract your pelvic floor muscles for five seconds, then relax for five seconds. Do this four to five times in a row. Try to work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
- Focus. Focus on tightening only your pelvic floor muscles, being careful not to flex the muscles in your abdomen, thighs or buttocks. Remember to breathe freely during the exercises.
A weakened pelvic floor gives way to uterine prolapsed or when one or more pelvic organs sag. If you are pregnant, start doing daily Kegels and continue them after having your baby.