Thoughts from: Theresa Blahut,
Student Midwife MMCI
Kegel exercises were
originally developed in 1948 by Dr. Arnold Kegel as a method of teaching
how to control or improve urinary incontinence in women following
childbirth. Kegel exercises are also
called pelvic floor exercises because they treat and
prevent pelfic floor weakness. In women,
(yes, Kegel exercises are for men
too!) Kegel exercises are helpful for those who have stress incontinence
or uterine prolapse.
During pregnancy and
delivery, the pelvic floor can become stretched and weakened, which may
cause urine control problems for months to years after childbirth. A weakened pelvic floor can also allow one or
more pelvic organs to sag or prolapse.
The principle behind
Kegel exercises is to strengthen the muscles of the pelvic floor, thereby improving the sphincter function. The
success of Kegel exercises depends on the proper technique and adherence to a regular exercise program.
One method to help
you identify the muscles is to sit on the toilet and start to urinate, and then try
to stop the flow of urine midstream by contracting your pelvic floor muscles,
also called pubo-coccygeal muscles.
Repeat this action several times until
you become familiar with the feel of contracting the correct group of
muscles. Note that if your stomach or
buttocks muscles tighten, you are not exercising
the right muscles.
Kegel exercises are
easy to do and can be done anywhere.
First, as you are sitting or lying down, try to contract the muscles you
would use to stop urinating. You should feel your
pelvic muscles squeezing your urethra and anus.
Then, squeeze for three
seconds and then relax for three seconds.
Repeat this exercise ten to fifteen times
per session. Try to do three sessions
daily.
Kegel exercises are
only effective when done regularly; so it would be helpful to set up a daily
routine such as while brushing your teeth, while driving and lying down at bedtime. After four to six weeks, most people notice
some improvement. When done prenatally,
increased control is gained over these muscles and this is useful during
labor and birth.
