The Proper Way To Perform Kegel Exercises

By Dr. John F. McNamara Jr., MD, Randolph OB/GYN

Kegel exercises, named for the physician who invented them, are designed to strengthen the muscles that control urination and thus reduce urinary incontinence. To learn which muscles we are discussing, when you are voiding you should stop your stream very quickly. This will teach you which muscles we are discussing. These are your pelvic muscles. You should not, however, do the Kegel exercises while you are urinating. DO THEM AT OTHER TIMES.

You can perform the Kegel exercises in various positions. In ascending order of difficulty this would be supine (lying down), sitting, standing, knee-chest position with ankles together and head down, knee-hand position with feet spread apart, squatting with hands on knees, and the most difficult being bending over with your legs spread apart. Obviously, there are times when it is convenient to do it in one of the easier positions but as you progress, in time you might consider doing the exercises in one of the other more difficult positions.

There are three methods of Kegeling illustrated below; we recommend doing at least one of these sets of exercises each day:

1. For an 8 second interval you should constantly tighten the pelvic muscles and then relax for 8 seconds. You should repeat this ten times.

2. For an 8 second interval you should do very strong, tight, intermittent tightening of the pelvic muscles with an 8 second relaxation between. You should repeat this ten times.

3. For an 8 second interval you should do a constant tightening with three additional, harder tightenings on top of that, but not relaxing completely. An 8 second relaxation interval should follow. Repeat 10 times.

An additional exercise would be weight lifting with your feet apart and simultaneous Kegeling.

You should be very aware that anytime you cough, sneeze, strain or lift you should try and Kegel at that time. There are some people who bear down when straining. That is not correct. You want to learn to Kegel when you are lifting or straining - do not bear down.

Learn More About Kegel Exercises
If you have symptoms of urinary incontinence or would like to learn more about your condition, schedule an appointment with me or other skilled physicians at Randolph OB/GYN using our online contact form or calling 704-333-4104.