Pelvic Floor Exercises

Kegel's Exercises

Pelvic Muscle Exercises

Pelvic Floor Muscle Exercises (Kegel's Exercises)
The "pelvic floor" is a hammock of muscles and ligaments that stretch from side to side across the bottom of your pelvis. It is attached to your pubic bone in front and to your tailbone behind. There are 3 openings that pass through the pelvic floor:
1. urethra - tube through which urine passes
2. vagina
3. anus

Your pelvic floor supports your bladder, uterus, vagina, rectum and abdominal contents, helps with bladder and bowel function, supports the back and plays a role in sexual function.


Try to:
- stop the flow of urine while emptying your bladder*
- tighten your vaginal muscles and feel the squeeze with 2 fingers inserted in the vagina
- tighten the muscles around your anus as if stopping the passage of gas
*Please do not try to perform Kegel's exercises while emptying your bladder. This is just a test to find out where the muscles are.



Download Kegel's Exercise Sheet Here

How do I feel my pelvic floor muscles?

Try to:
- stop the flow of urine while emptying your bladder*
- tighten your vaginal muscles and feel the squeeze with 2 fingers inserted in the vagina
- tighten the muscles around your anus as if stopping the passage of gas
*Please do not try to perform Kegel's exercises while emptying your bladder. This is just a test to find out where the muscles are.

How do I do pelvic muscle exercises?

Do these exercises with daily activities such as in the shower, while cleaning your teeth, while waiting in a line, etc.

Alternate the following 10 times, 2-3 times a day:
- slow and sustained: squeeze and lift slowly; try to hold each squeeze for 10 seconds
- quick and short: squeeze and lift as quickly as possible, holding for 1 second then releasing, repeat up to 10 times
- relax your muscles completely after each contraction

Do Not:
- tighten your legs, bottom or abdomen;
- push down as if having a bowel movement;
- hold your breath

It may take 6-8 weeks to notice improved pelvic floor function such as a decrease in the amount or frequency of urinary leakage, reduced urge to urinate, a decreased sensation of vaginal bulging or improved sexual function.

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