Other tips:īe patient - practice makes perfect. However, once you learn which muscles to engage, I don’t recommend performing Kegels while peeing, because over time it can actually lead to issues with bladder emptying and affect your ability to control urine.Īnd if you aren’t sure if you’re doing them correctly or at all, you can ask your Ob/Gyn during your next pelvic exam to evaluate your muscles - we can tell if you’re performing them correctly. Try squeezing only the vaginal muscles and see if the flow of urine is interrupted - that’s how you know you’re squeezing the right muscles. If you are still having difficulty, you can try it out while urinating. Imagine you’re sitting on a marble and have to pick it up with just the vaginal muscles.Insert a finger in the vagina and squeeze only the vaginal muscles around your finger.When you’re first learning how to perform Kegel exercises, you can use the following strategies to help understand the muscles you’ll be strengthening: How do you know you’re doing a Kegel correctly? When and how often should you do Kegels?Īs a urogynecologist, I advise my patients to perform sets of 10 squeezes, three to four times a day. ![]() ![]() They can be effective years after delivering a baby or as muscles weaken with age. ![]() These exercises are especially helpful for preventing or improving urinary incontinence. Pelvic floor muscles support your bladder, uterus, vagina and rectum, and they can lift and control the muscles that close the urethra (the tube carrying urine from the bladder to the outside of the body).įor women, Kegel exercises involve contracting and then relaxing the pelvic floor muscles to help strengthen and improve that support provided to your uterus, bladder, vagina and rectum. Kegel exercises are a great way to strengthen pelvic floor muscles, and anyone can perform them - both women and men, regardless of age.
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