Kegel Exercises

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.