170323 Kegel Exercises part 1 of 2

170323 Kegel Exercises part 1 of 2

From: https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises?dkrd=/health-information/urologic-diseases/bladder-control-problems-women/kegel-exercises

What are Kegel exercises?

Kegel exercises, also called pelvic floor muscle training, are simple exercises you can do to treat bladder problems and improve bowel control. The exercises strengthen the pelvic floor muscles that support the bladder, rectum, and uterus. These muscles—which stretch like a hammock from the front to the back of your pelvis—can help you avoid releasing urine, stool, or gas at the wrong times.

Should I do Kegel exercises?

Many factors, including pregnancy and childbirth, surgery, and getting older, can weaken pelvic floor muscles. If these muscles are weak, you may start to leak small amounts of urine, stool, or gas.

Kegel exercises strengthen these muscles, helping you to stop these leaks.^1,2 Studies suggest that pelvic floor muscle training may also improve sexual function.^3,4

Pelvic floor muscle training can help both women and men. But in some cases, practicing these exercises may not be a good option. Check with your health care professional before you begin.

How do I do Kegel exercises?

During Kegel exercises, you squeeze, hold, and relax your pelvic floor muscles. Sounds simple, but you may need a little practice before you learn to exercise the right muscles.

Find the right muscles

Find your pelvic floor muscles

Try one of the following ways to find the right muscles to squeeze.

• Imagine you are trying to stop passing gas. Squeeze the muscles you would use. If you sense a “pulling” feeling in your vaginal or rectal area, you are squeezing the right muscles.
• While urinating, try to stop your urine midstream. The muscles you squeeze to stop the urine flow are your pelvic floor muscles. Though this is an easy way to find the muscles at first, don’t do Kegel exercises while urinating on a regular basis. Stopping your bladder from emptying completely could increase your risk for a bladder infection.
• Women: Insert your finger into your vagina. Squeeze as if you were trying to hold in your urine. If you feel tightness on your finger, you are squeezing the right muscles.
• Men: Insert your finger into your anus. Squeeze as if you were trying to hold in your urine. If you feel tightness on your finger, you are squeezing the right muscles.