Kegel Excercises


What are Kegel Exercises?

Kegel exercises are simple exercises that you can do to strengthen your Perineal Muscles. These are the muscles in the area around the Vagina and Urinary opening that help to support the Uterus (Womb), bladder and Rectum.

Why are the Exercises Important?

The Perineal Muscles can become weakened by:

  • Childbirth
  • Decreased Estrogen levels during and following Menopause
  • Increased pressure on the muscles, such as during running and coughing

When the Perineal muscles are weakened you may notice any of the following:

  • An uncomfortable feeling of pressure or heaviness
  • Leaking of urine when laughing, coughing, running or doing exercise
  • Bulging of the Bladder into the Vagina (Cystocele)
  • Bulging of the Rectum into the Vagina (Rectocele)
  • Dropping of the Uterus into the Vagina

How do I do Kegel Exercises?

Identify the Pelvic Floor muscles. The Pelvic Floor muscles are the muscles you would squeeze shut to stop urinating in mid-stream, to hold back a bowel movement, or to stop your Urologist from doing a Rectal exam.

Tighten the muscle, hold it tight for two to three seconds, then relax.

Kegel exercises can be done anywhere at any time. Nobody can see you doing these exercises. You can exercise while watching TV, driving a car, doing housework, lying in bed or while you work. Developing a routine helps you to become more consistent. While these exercises may seem difficult or tiring at first, with practice the muscles will get stronger.

 

If you have any questions, please feel free to call our office.

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