The success of Kegel exercises depends on proper technique and adherence to a regular exercise programme.

Care must be taken to learn to contract the correct muscles. Typically, most people contract the abdominal or thigh muscles, while not even working the pelvic floor muscles.

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A good way of identifying the correct muscles is when urinating. Sit on the toilet and try to start and stop the flow of urine midstream while contracting your pelvic floor muscles. This should be done at least three to four times, making sure you empty your bladder.

Once you have located the muscles simply tighten and relax them over and over, about 50 times a day. These are basic kegels. There are many variations on kegels: elevator kegels (where you tighten slowly, in increments going in and out, like an elevator stopping on several floors.), you can hold the muscle tightened for five seconds, you can bulge the muscles out at the end, and many other variations.

Try not to contract your abdominal, thigh or buttocks muscles while performing the exercise. The Kegel exercises can be done standing or sitting at any place or time!

Kegeling provides many benefits:

• Conditioned muscles will make birth easier and your perineum will more likely be intact (fewer tears and episiotomies)
• Sexual enjoyment is enhanced for both partners
• It can prevent prolapses of pelvic organs
• It can help prevent leaking urine when you sneeze or cough

Visit Health24’s Kidney and Bladder Centre

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