Treat & Prevent Incontinence with Kegel Exercises

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Kegel exercises can strengthen a woman's pelvic muscles and ligaments. These exercises can help prevent and treat urinary stress incontinence, the involuntary release of urine with increased abdominal pressure (such as from coughing or sneezing). Kegel exercises involve:Squeezing the same muscles used during urination. These are the muscles that are involved in stopping urine midstream. The stomach and buttocks should not move with this flexing. Holding the squeeze for 3 seconds, then relaxing for 3 seconds. Repeating the exercise 10 to 15 times per session. For best results, more than three sets of Kegel exercises should be done every day.

Kegel exercises strengthen your pelvic floor muscles. These muscles control your urine flow and help keep your pelvic organs in place.

Doctors often prescribe Kegels for:

Urinary incontinence. It means leaking urine when you laugh, cough, sneeze, jog or lift something heavy.
Urge incontinence. It's a urge to urinate that is so strong that you can not reach the toilet on time.
Weakness of the pelvic floor due to childbirth. Childbirth can stretch and weaken the pelvic floor muscles. And this can cause urine control problems. It can also allow one or more pelvic organs to sag. When the uterus collapses, it is called uterine prolapse. Women can help prevent this problem by doing Kegels every day during and after pregnancy.

How to do Kegel exercises

Kegels are easy to make and can be done anywhere without anyone knowing.
Find the muscles you use to stop urinating.
Squeeze those muscles for 3 seconds. Then relax for 3 seconds. Your stomach and thigh muscles should not squeeze when doing this.
Add 1 second each week until you are able to squeeze for 10 seconds each time.
Repeat this exercise 10 to 15 times per session. Try to do it at least 3 times a day.
Do not do Kegels while you are urinating. Doing them during urination can hurt your bladder.
Kegels work best when they are done on a regular schedule.

Your doctor may want you to try doing Kegels with biofeedback. It allows you to see, feel or hear when an exercise is done properly.

Talk to your doctor if you do not notice improvement after doing Kegels for 3 or 4 months.