About this topic
Doing Kegel exercises may help you have a stronger muscle in the pelvic floor. This is the PC muscle or pubococcygeus muscle. It holds your bladder and urethra in place. This muscle relaxes when you pass urine. ‚
Weak PC muscles can cause urine leaks. They can also cause you to have less sensation during sex and weaker orgasms. ‚
Kegel exercises make childbirth easier. They can prevent urinary problems after birth. ‚
How to find your PC muscle: ‚
- Imagine you are going to pass gas in a crowded room. Most of us try to squeeze the muscles of our anus to keep from passing gas. The muscle you are squeezing is your PC muscle. You should feel a pulling at your anus if you are squeezing the right muscle.
- Try to slow down or stop the flow of urine. This uses the PC muscle.
- Women may put one or two fingers inside the vagina. Then, squeeze the vaginal muscles. If you feel pressure on your fingers, you are using your PC muscles. Men may try putting a finger in their anus. Then, squeeze the muscles. If you feel pressure on your finger, you are using your PC muscles. One more way is to stand in front of a mirror. Try to make your penis move up and down without moving the rest of your body. This uses the PC muscle.
General
How to do the Kegel exercises: ‚
- Empty your bladder.
- Start by lying down. This is the easiest position. Then, you can practice sitting and later standing.
- Tighten your PC muscle.
- Hold it for 10 seconds.
- Relax your PC muscle and count to 10.
- Repeat 10 times in a row.
- Do the exercise 3 times a day.
Two ways to do Kegel exercises: ‚
- Slow Kegel ¢ ˆ ’ Tighten the PC muscle, hold it for 5 seconds, and then relax. You can repeat this 10 times in a row. Slow tightening builds up the pelvic floor.
- Fast or quick Kegel ¢ ˆ ’ Quickly tighten and relax the muscles. Fast Kegels tighten the pelvic floor to lower stress when sneezing, coughing, or laughing.
What will the results be?
Kegel exercises can help people who have problems with urine leaks or bowel control. ‚
When do I need to call the doctor?
If you are not sure you are doing the exercises the right way. ‚
Helpful tips
- Do not do Kegel exercises while going to the bathroom. This may lead to a urinary infection.
- Relax your body. Breathe deeply while doing the exercise.
- Do not tighten your belly, thigh, buttock, or chest muscles.
- You may have to keep doing the exercises so problems do not come back.
Where can I learn more?
American Pregnancy Association ‚
http://www.americanpregnancy.org/labornbirth/kegelexercises.htm ‚
American Urological Foundation ‚
http://www.urologyhealth.org/urology/index.cfm?article=119 ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
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Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚