The "Ins and Outs" of Kegel Exercises

The purpose of Kegel Exercises is to strengthen your pelvic floor muscles.

Normal life events such as pregnancy, childbirth and being overweight can weaken these muscles. But, there is good news! Your pelvic floor muscles can become strong again. They are like any other muscle and can be strengthened by regular use of Kegel Exercises.

Anatomy of the Pelvic Floor

The pelvic floor consists mainly of two main muscle groups: the levator ani and coccygeus muscles. Picture the pelvic floor like a hammock, stretching from the sacrum (the big bone at the base of your back) to your pubic bones (the bones located several inches below your belly button). Together, they elevate the pelvic floor.

Importance of Healthy Pelvic Floor Muscles

Just like most things in life, it is easy to take your pelvic floor muscles for granted when they are working properly. Healthy pelvic floor muscles are important in day to day living because they control the flow of urine, especially when you laugh, cough, sneeze or run. They also give you voluntary control over your vagina and anal sphincter. When they are not working correctly, it can cause embarrassment, especially in social settings.

Sometimes after childbirth, these muscles can be neglected causing them to sag below the normal position. Weakness of the pelvic floor can cause urinary incontinence (involuntary escape of urine), difficulty retaining a tampon, you and your partner to not feel anything during intercourse and possible prolapse of the uterus.

As mentioned previously, not all problems with the pelvic floor are related to childbirth, so it is recommended that you see your doctor if you are having significant problems and/or unusual symptoms persist.

Kegel Exercises - Pelvic Floor Strengthening

Since the pelvic floor muscles aren't strengthened during normal activities, a special effort needs to be made to exercise them. It has been said that over 1/3 of women who perform the Kegel Exercises, are performing them improperly. If you are having trouble or are unsure if you are doing the exercises correctly, visit your doctor or medical provider.

Basic Isometric Kegel Exercise

To start off, lay on your back or your side. As you gain strength progress to doing this exercise in standing or sitting. It may also exercise the muscles more with your legs apart.

Make sure your bladder is empty before starting the exercise. Then, get into position and tighten your pelvic floor muscles as if attempting to stop urine flow. Concentrate on the muscles surrounding your urethra and vagina to make sure you are squeezing the right muscles. Hold for 5 seconds and repeat 10 times breathing normally (don't hold your breath!).

Your pelvic floor muscles tire easily and you will start to substitute with your butt muscles, abdominal muscles or inner thigh muscles. Start slowly and gradually increase the number of reps you can tolerate before fatigue sets in.

Elevator Kegel Exercises (Graded Isometric)

Visualize riding in an elevator. As the elevator rises to each floor, tighten your pelvic floor muscles a little more until you reach the top. Then, relax the muscles gradually as if the elevator is returning again to the ground floor. This will teach your muscles control.

Prevent Further Problems

You can protect your pelvic floor muscles from more damage by bracing yourself and thinking ahead. When you know you are about to sneeze, cough, lift or jump, brace yourself by squeezing your pelvic floor muscles as instructed above and hold until after you are finished sneezing, coughing, lifting or jumping. Once you make it a habit, you won't even need to think about it anymore - you will just do it naturally.