WHAT YOU NEED TO KNOW: What are Kegel exercises? Kegel exercises help strengthen your pelvic muscles. Pelvic muscles hold your pelvic organs, such as your bladder and uterus, in place. These exercises help prevent or control problems with urine incontinence (leakage). How will I know I am using the correct muscles? When you urinate, stop and start the flow of urine several times. You will become familiar with how it feels to tighten and relax your pelvic muscles. Once you are used to Kegel exercises, you can do them at any time. How are Kegel exercises done? - Tighten your pelvic muscles slowly. It may feel like you are trying to hold back urine or gas. Hold these muscles and count to 3. Relax, tighten them quickly, and release. Repeat the cycle 10 times.
- Do 10 sets of Kegel exercises, 5 times a day. Do not hold your breath when you do Kegel exercises. Keep your stomach, back, and leg muscles relaxed.
What else should I know about Kegel exercises? - Your pelvic muscles may be weak when you first start to do Kegel exercises. Try to tighten and hold your pelvic muscles for 5 seconds, instead of 10. Increase to 10 seconds as you get stronger.
- You may notice improved strength in 2 weeks.
- Tighten your pelvic muscles before you sneeze, cough, or lift to prevent urine leakage.
When should I contact my healthcare provider? - You cannot feel your muscles tighten or relax.
- You leak urine.
- You have questions or concerns about your condition or care.
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