Kegel Exercise

Kegel exercises are designed to strengthen the pelvic floor muscles, which support the bladder, bowel, and (in women) the uterus. Strengthening these muscles can improve bladder control and enhance sexual health.

Here is a step-by-step guide to doing them correctly.

Step 1: Find the Right Muscles

The most common mistake is tensing the wrong muscles (like your abs or thighs). To identify your pelvic floor:

  • The "Stop-Flow" Method: The next time you are urinating, try to stop the stream mid-flow. The muscles you use to do that are your pelvic floor muscles.
    • Note: Only do this once to find them; regularly stopping your urine can lead to UTIs.
  • The "Gas" Method: Imagine you are trying to prevent yourself from passing gas in a crowded room. That "lifting" and "squeezing" sensation around your anus is the correct contraction.
  • For Men: If you stand in front of a mirror, you should see your penis "lift" or jump slightly when you contract the correct muscles.

Step 2: Perfect the Technique

Once you’ve found the muscles, find a comfortable spot to sit or lie down.

  • Squeeze: Contract your pelvic floor muscles tightly.
  • Lift: Imagine you are trying to lift a marble with those muscles.
  • Hold: Keep the contraction for 3 to 5 seconds.
  • Relax: Completely release the muscles for 3 to 5 seconds. This relaxation period is just as important as the squeeze.

Step 3: Set a Routine

Consistency is key. Aim for the following beginner routine:

  • Repetitions: 10 squeezes per set.
  • Frequency: 3 sets per day (Morning, Afternoon, Evening).
  • Progression: As you get stronger, work your way up to holding the squeeze for 10 seconds at a time.

Important "Dos" and "Don'ts"

Do Don't
Keep breathing. Many people hold their breath; try to breathe naturally. Don't squeeze your abs. Your stomach, buttocks, and thighs should stay relaxed.
Empty your bladder. Always do your exercises with an empty bladder to avoid discomfort. Don't overdo it. Doing hundreds of Kegels a day can cause muscle strain or pelvic pain.
Be patient. It usually takes 4 to 6 weeks of daily practice to notice a difference. Don't do them while peeing. As mentioned, this can cause bladder issues if done habitually.