Alternate Names: Pelvic Floor Exercises (PFEs), Pelvic
Muscle Strengthening Exercises
Definition: Kegel exercises are a series of pelvic muscle exercises
designed to strengthen the muscles of the pelvic floor.
Description: Kegel exercises were originally developed
by Dr. Arnold Kegel in 1948 as a method of controlling incontinence in women following childbirth. Although his purpose was
to help patients get better bladder control, there are many other significant benefits. Kegel spent 20 years researching the
benefits of what has come to be called the Kegel Exercise, which strengthens the pubbococcygeal -- the PC muscle -- that controls
the pelvic area. These exercises are now recommended for anyone with pelvic floor instability. The principle behind Kegel
exercises is to strengthen the muscles of the pelvic floor, thereby improving pelvic stability. The success of Kegel exercises
depends on proper technique and adherence to a regular exercise program.
Some people have difficulty identifying and
isolating the muscles of the pelvic floor. 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. These incorrect contractions may
even worsen pelvic floor tone. Several techniques exist to help identify the correct muscles.
One approach is to stop
the flow of urine midstream by contracting your pelvic floor muscles. Repeat this action several times until you become familiar
with the feel of contracting the correct group of muscles. Another approach is to contract and hold the contraction of the
pelvic floor muscles every time you are stopped at a stoplight. You should easily be able to repeat this exercise for 5-10
repetitions at every stoplight. You should perform these contractions at least 30 times a day, and up to 200 repetitions a
day.
Refrain from contracting your abdominal, thigh, or buttocks muscles while performing the exercise.
Kegeling provides many benefits:
• Improves pelvic stability, and decreased low
back pain.
• It can prevent prolapses of pelvic organs
• It can help prevent leaking urine when you sneeze
or cough
• 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
