How to do Kegel exercises correctly

One of the most common types of incontinence, especially in women and the elderly, is stress incontinence. This is when the pelvic and bladder muscles become weak and therefore when a person laughs, sneezes, coughs etc. they leak urine.

Stress incontinence can be very frustrating to deal with and many suffer from it. Women in particular, especially those who have given birth, are at risk for this type of incontinence. However, no one has to deal with it permanently. There are steps you can take to strengthen these muscles and better control your bladder. These are called Kegel exercises.

Kegel exercises can be done anytime, anywhere, sitting, standing, lying down. They are discreet and fairly simple to do, and can make a big difference in your risk of stress incontinence. However, to reap the full benefits, one must do it correctly. That is how:

1. Find the right muscles to exercise. The best way to figure out which muscles these are is to imagine yourself stopping the flow of urine mid-elimination. The muscles you would use to contract your bladder are the ones you want to exercise. Another great way to think about it is to imagine yourself holding the gas. The muscles you pull or tense to avoid rattling are the ones you want to exercise. If you’re still not sure, you can do biofeedback exercises to identify the muscles you need to strengthen. You can talk to your doctor about doing this.

2. When you do a Kegel exercise, you don’t want to squeeze other muscles at the same time. Be careful not to squeeze your stomach, legs, buttocks, or other muscles, just your pelvic muscles. Squeezing the wrong muscles can have a negative effect and put pressure on the bladder control muscles.

3. Don’t hold your breath.

4. Contract your pelvic muscles. So hold on. Hold for a count of three, then relax for a count of three. Repeat. Try to work up to three sets of ten, three times a week.

5. When you start, do these exercises lying down. It is the easiest way to do it and you will get an idea of ​​how to do it correctly. Then, as your muscles get stronger, you can work on making them sit up and stand up, where gravity plays a part, adding weight and making it a bit more difficult.

Most people notice an improvement in bladder control after about 3 weeks. So taking the time to spend five minutes a day for a month can give you more confidence and control. Just remember to do it, and keep doing it.