Definition of Kegel exercises:
Kegel exercises are
a series of pelvic muscle exercises designed to strengthen the muscles of the
pelvic floor.
Dr. Arnold Kegel
developed Kegel exercises in 1948 as a method of controlling incontinence in
women after childbirth. These exercises are now recommended for:
- Women with urinary stress incontinence
- Some men who have urinary incontinence after prostate surgery
- People who have fecal incontinence
Kegel exercises
strengthen the muscles of the pelvic floor to improve urethral and rectal
sphincter function. The success of Kegel exercises depends on proper technique
and sticking to a regular exercise program.
Some people have
trouble finding and isolating the muscles of the pelvic floor. It's important
to learn how to tighten (contract) the correct muscles. Most people contract
the abdominal or thigh muscles, and don't work the pelvic floor muscles. These
incorrect contractions can worsen pelvic floor tone and incontinence.
Several techniques
can help you find the right muscles. One approach is to sit on the toilet and
start to urinate. Try to stop the flow of urine midstream by tightening your
pelvic floor muscles. Repeat this action several times until you learn the feel
of contracting the right group of muscles. Do not contract your abdominal,
thigh, or buttocks muscles while doing the exercise.
Another approach to
help you find the correct muscle group is to insert a finger into the vagina
(in women), or rectum (in men). Try to tighten the muscles around your finger
as if holding back urine. The abdominal and thigh muscles should stay relaxed.
A woman can also
strengthen these muscles by using a vaginal cone, which is a weighted device
that is inserted into the vagina. Then try to contract the pelvic floor muscles
to hold the device in place.
If you are unsure
whether you are doing the Kegel correctly, you can use biofeedback and
electrical stimulation to help find the correct muscle group to work.
Biofeedback is a
method of positive reinforcement. Electrodes are placed on the abdomen and
along the anal area. Some therapists place a sensor in the vagina in women or
anus in men, to monitor the contraction of pelvic floor muscles.
A monitor will
display a graph showing which muscles are contracting and which are at rest.
The therapist can help find the right muscles for performing Kegel exercises.
Electrical
stimulation involves using low-voltage electric current to stimulate the
correct group of muscles. The current may be delivered using an anal or vaginal
probe. The electrical stimulation therapy can be done in the clinic or at home.
Treatment sessions
usually last 20 minutes and may be done every 1 - 4 days. Some studies have
shown that electrical stimulation might help in treating stress and urge
incontinence.
PERFORMING PELVIC FLOOR EXERCISES:
1. Begin by emptying
your bladder.
2. Tighten the
pelvic floor muscles and hold for a count of 10.
3. Relax the muscle
completely for a count of 10.
4. Do 10 exercises,
3 times a day (morning, afternoon, and night).
You can do these
exercises at any time and any place. Most people prefer to do the exercises
while lying down or sitting in a chair. After 4 - 6 weeks, most people notice
some improvement. It may take as long as 3 months to see a major change.
A word of caution:
Some people feel that they can speed up the progress by increasing the number
of repetitions and the frequency of exercises. However, overexercising can
instead cause muscle fatigue and increase urine leakage.
If you feel any
discomfort in your abdomen or back while doing these exercises, you are
probably doing them wrong. Some people hold their breath or tighten their chest
while trying to contract the pelvic floor muscles. Relax and concentrate on
contracting just the pelvic floor muscles.
When done the right
way, Kegel exercises have been shown very effective for improving urinary
continence.
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