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    Kegel Exercises

    Uploaded by

    Biswajit Paul

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Kegel Exercises

    Uploaded by

    Biswajit Paul
    14 views1 page

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    kegel-exercises

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    Copyright:

    © All Rights Reserved
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    14 views1 page

    Kegel Exercises

    Uploaded by

    Biswajit Paul

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    University Urology

    The Experts in Urologic Care

    Kegel Exercises
    Kegel exercises are recommended for both women and men who experience any degree of
    urinary leakage. They are designed to strengthen the muscles around the bladder and bladder
    opening. By exercising these muscles, you may improve your symptoms. It is important that you
    perform the exercises correctly to gain the maximum benefits from these exercises.

    FINDING THE PELVIC MUSCLES


    Tighten your rectum as if you are trying to control
    passing gas or pinch off a stool. Do not tense the
    muscles of your legs, buttocks or abdomen, and do
    not hold your breath . You can also imagine you are
    stopping the flow of urine. When men tighten the
    muscles, the penis will move up and down. If you
    are unsure you are using the proper muscles, or if
    your symptoms do not improve, ask your physician,
    nurse or therapist to help you identify the muscles.

    HOW TO DO THE KEGEL EXERCISES


    • Exercise is best done after emptying your bladder. day. Do these exercises when you have an inconti­
    nent episode. For example, if you are experiencing
    • Tighten the muscles and hold for 3 to 5 seconds. urine leakage on the way to the bathroom, stop and
    As your muscles get stronger, you should be able exercise your pelvic muscles until the leakage passes
    to tighten your muscles for 10 seconds or longer. then continue to walk to the bathroom . If you leak
    • Relax for 3 to 5 seconds or for as long as you urine when you cough, tighten the muscles quickly
    tightened the muscles. when you cough .
    • Breathe normally.
    • Do 5 to 7 exercises at a time, 3 times a day. THINGS TO REMEMBER
    Increase up to 15 exercises at a time, 3 times Tighten the pelvic floor muscles only. DO NOT
    a day. tighten leg, buttock or abdomen muscles. Breathe
    normally when exercising. Exercise takes time to
    WHEN TO EXERCISE THE MUSCLES strengthen the muscles. You should start noticing
    The Kegel exercises can be done anywhere or less leakage after 4-6 weeks of consistent daily
    anytime - sitting, lying or standing . People around exercise and even a larger difference after 3 months.
    you will not even know you are doing them . Just If you do not see an improvement, you may not be
    develop a routine so you remember to exercise every exercising the correct muscles. Please revisit your
    health care professional periodically for advice.

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