Kegel Exercises / Kegel Maneuvers
Kegel exercises strengthen the pelvic floor muscles and can be done to help treat urinary incontinence.
- To identify the proper muscle to improve muscle control we suggest you insert a finger in the vagina and squeeze your finger. Once you have identified the correct muscle, you can do the exercises at any time during the day.
- The muscles that contract around your finger are the pelvic floor muscles. The abdomen, thighs, and buttocks should remain relaxed while doing the exercises.
- You should be able to tighten the pelvic floor muscles and hold it for 3 seconds. Perform one set of 10 contractions five times a day.
- Increase the number of sets of contractions weekly. It helps to work the exercises into a daily routine such as driving or watching T.V. To achieve better muscle control these exercises should be tried for several weeks.
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