The Bladder and Kegels

The Bladder and Kegels

I looked up Kegel exercises on Wikipedia. It explained the purpose of the exercise, named after the originator, a doctor trying to help women with incontinence issues and both men and women in sexual functioning. It didn’t explain how to do them.

I meant to ask my doctor but of course forgot at my last appointment. I saw a broadcast on PBS with Chritiane Northrup, who is a gynecologist. She described the exercise. Pull in the pelvic floor muscles. Do not let this engage abdominal, thigh, or buttock muscles. They should remain relaxed. Hold the muscles in for a slow count of ten and slowly release.

Then do a rapid pull in and release—once per second. Finally, pull the muscles in and while holding them in, push out as though having a bowel movement. The abdominal muscles and anus will contract for this. Hold for a slow count of ten before slowly releasing—no rapid pulses for this one.

Exercise Regimen

Dr. Northrup recommends starting gradually. It may take a while to hold the muscles to a count of ten. Work up to repeating each exercise ten times, which is one set, and do a set three to five times a day. Stay at ten each for one week then add five more and five again after another week for a final twenty reps. Do three to five sets of these twenty reps each day. They can be done anywhere. No one can tell that you’re doing them. It probably takes three to four weeks at twenty reps to see a change in incontinence issues.

There are Kegel exercise weights that can be inserted in the vagina and supposedly work the same muscles to hold them in. Dr. Northrup recommended them. Wikipedia said there is no proof that they work any better or even as well as the exercises alone.

Am I Doing it Right?

Some women like the weights just to be sure they are doing the exercises correctly. You can tell if the muscles you are targeting are working by inserting two fingers into the vagina and doing the exercise. You should be able to feel the muscles squeezing your fingers.

I have common women’s issues with spritzing urine when coughing or sneezing, but my mother has major problems, which I’m trying to avoid. I’m just starting the exercises, so can’t speak as to how well they work. Anyone been doing them for a while? I would love feedback on others’ experiences and will report on any progress or lack thereof I notice.