Kegel Exercises

Kegel exercises or pelvic floor muscle exercises are done to strengthen the muscles which support the bladder, womb and bowel. These exercises involve pulling and squeezing the muscles that stop the passing of urine. Doing the exercises correctly and regularly can strengthen the muscles and lead to little or no urine loss for many women. (Refer stress incontinence). These exercises also help to improve sexual life for men and women.

Whether correct muscles are used can be checked by placing a finger in the vagina and squeezing around it. If you feel pressure around your finger, you are on the right tract.

• Try to keep everything relaxed except the muscles right around the vagina. At the same time, do not bear down or squeeze your thigh, back or abdominal muscles. Breathe slowly and deeply.
• Squeeze hard and slowly release the muscles for a count of 5 and relax for a count of 5 for five minutes. At first, you may not be able to do the exercises for a whole five minutes or hold the squeeze for a count of five. With practice it will become easier as the muscles get stronger. Keep practicing until you can count up to ten.
• Do these exercises five minutes before you get up in the morning and five minutes before you sleep. Once you have attained your goal, you can do the exercises for five minutes three times a week.