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Kegel Exercises for Urinary Incontinence
What Are Kegel Exercises?
Kegel, or pelvic floor muscle exercises are done to strengthen the muscles
which support the urethra, bladder, uterus and rectum.
Why Do Kegel Exercises?
Often the pelvic floor muscles are weak which contributes to problems
with losing urine. Doing the exercises correctly and regularly can strengthen
the muscles. Stronger muscles lead to little or no urine loss for many
women. It is also risk-free, low cost and painless!
How Do You Do Them?
Over one-third of women start out squeezing the wrong muscles. Therefore,
it is helpful to work with a doctor or nurse who can teach you the correct
technique. You can also check yourself by placing a finger in your vagina
and squeezing around it. When you feel pressure around your finger, you
are using the correct muscle. 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. And breathe slowly and
deeply. At first you can do the exercises with your knees together (lying
or sitting).
How Often Should I Do The Exercises?
Be sure you are doing them correctly before you start. We recommend doing
the exercises for five minutes twice a day. You should squeeze the muscle
for a count of four and relax for a count of four. At first, you may not
be able to do the exercises for a whole five minutes or hold the squeeze
for a count of four. With practice it will become easier as the muscles
get stronger.
When Should I Expect Improvement In My Symptoms?
It takes from six to twelve weeks for most women to notice a change in
urine loss. Remember, if you do the exercises regularly you could cure
yourself and avoid surgery!
How Should I Do The Exercises?
If you read that these exercises can be done anywhere, anytime - that
is not necessarily true. We have studied different ways of doing the exercises
to see what works best to decrease urine loss. What we found worked best
was five minute sessions done twice a day. So doing them while watching
television or wherever you think of it usually will not work as well.
Many women report that five minutes before they get up in the morning
and five minutes before they sleep is a helpful routine.
Is There Anything I Should Change Once The Exercises Become Easy?
Once the exercises become easy, you can further strengthen the muscles
by squeezing to a count of eight and relaxing to a count of eight. Repeat
this for five minutes two times a day. It will also work the muscle more
to do the exercises with your knees apart.
How Long Do I Have To Do The Exercises?
Once you have attained your goal, you can do the exercises for five minutes
three times a week. If you start having problems again with urine loss,
you may need to go back to five minutes two times a day.
Helpful Hints
Listen to music when you do the exercises - this can make it more fun!
Keep a calendar and give yourself a check mark or star each time you do
the exercises. This will help you keep track of when you started and keep
you motivated. If you stop doing the exercises, start again! Just remember
it takes regular practice to See results.
Peer Review Status: Internally
Peer Review Date: 2004
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