KEGEL EXCERCISE
Kegel exercises, or pelvic floor squeezes, are a highly effective way to strengthen and improve control of the pelvic floor muscles. They can help prevent or lessen symptoms of issues such as urinary incontinence.
However, studies show that about 70% of people perform Kegels incorrectly.
Without proper technique, the benefits are greatly reduced.
A common mistake is engaging the wrong muscles—such as squeezing the glutes, inner thighs, or abdominal muscles—which can actually push the pelvic floor downward rather than lifting it.
When done correctly, Kegels are discreet—no external body movement should be visible.
Identifying the Kegel Muscle
The proper technique involves gently lifting the muscles around the rectum, vagina, and urethra.
- Imagine stopping the passage of gas or lifting a small object, like a marble at the vaginal opening upward and inward.
- A “pulling” feeling in your vaginal or rectal area, you are squeezing the right muscles.
- Try squeezing only the vaginal muscles and see if the flow of urine is interrupted.
Kegel Excercise
Everyone’s pelvic floor strength varies.
Practice contractions.
Practice both short contractions and releases (sometimes called “quick flicks”) and longer ones (gradually increasing the strength of the contraction and holding it at your maximum for up to 10 seconds). Mastering long contractions may take more practice.
Consciously relax the muscles between each repetition, and hold the relaxation phase for the same amount of time as the contraction.
Start by holding each one for 3 to 5 seconds, resting the same number of seconds between contractions. Build up to 10-second contractions, with 10 seconds of rest between contractions.
Keep other muscles relaxed.
When doing pelvic floor exercises, don’t contract your abdominal, leg, or buttock muscles or lift your pelvis. Place a hand gently on your belly to detect unwanted abdominal action.
Repetitions.
It is more effective to spread the exercises throughout the day than to do them all at once.
While some may benefit from three-second holds, others—especially those who are more active—may need to work up to 10–15 second holds.
A typical goal is to hold a contraction for 10 seconds, followed by a five-second rest, repeated 10 times.
It is more effective to spread the exercises throughout the day than to do them all at once.
One simple starting regimen is to do 10 before getting out of bed, 10 standing after lunch, 10 in the evening while sitting watching TV, and another 10 before going to sleep.
Try to do at least 30 to 40 Kegels every day.
Everyone’s pelvic floor strength varies. While some may benefit from three-second holds, others—especially those who are more active—may need to work up to 10–15 second holds. A typical goal is to hold a contraction for 10 seconds, followed by a five-second rest, repeated 10 times.
Important notes about Kegel Excercise
- Do not practice Kegel exercises while urinating frequently, as this could lead to issues with bladder emptying and increase the risk of urinary tract infections.
- If you experience pain or discomfort, or are unsure about your technique, consult with your healthcare provider or a physical therapist specializing in pelvic floor exercises.
- Results may take several weeks or months of consistent practice to appear.
County Obstetrics & Gynecology
STL Leaders in Women’s Healthcare
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Dr. Lawrence V. Boveri
Dr. Stephen A. Boveri
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Fenton, MO 63026
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