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Women’s Health: Kegel Exercises

What is a Kegel?

Kegel ExerciseKegel exercises, also known as pelvic floor exercises were named after Dr, Arnold Kegel, who was the first physician to describe the repeated contraction and relaxation of the pelvic floor muscles. The pelvic floor muscles are located at the bottom of the pelvis that go from the pubic bone in front to the tail bone in the back and span side to side across our sit bones. Pelvic floor muscles help prevent bladder and/or bowel leakage.

How do you perform a Kegel exercise?

Identifying the correct muscles to contract and relax is the most important thing about Kegel exercises. Below are a few simple instructions to follow for performing a Kegel exercise:

  1. Stop the stream of urine; this is the basic move of Kegel exercises
    1. don’t start and stop your urination on a regular basis, as that might do harm
  2. Hold and release:
    1. Hold your contractions for two to three seconds and then release
  3. Once you have completed step one and step two correctly, then complete five sets of 10 repetitions per day. The hold and release can happen with regular everyday activities such as while driving your car, sitting at your desk, even while you are standing in line at the grocery store

A few tips to note:

  1. Don’t close your legs together
  2. Don’t squeeze your bottom
  3. Don’t press your stomach outward

What are the benefits of Kegel Exercises?

Below are a few of the main benefits of Kegel Exercises

  • Pleasurable sexual sensations may occur by increasing muscle strength that is involved in helping some women achieve orgasm
  • Reduces pelvic pain or vaginal pain during intercourse
  • Improves urinary incontinence
  • Prevents and treats pelvic organ prolapse

What should I do if I can’t do Kegel Exercises

Whether you experience incontinence, prolapse, pain while having or sex or want to discuss Kegel exercise or pelvic floor dysfunction further, we would love to meet with you. Our women’s health specialist at Fusion Physical Therapy will create a customized treatment plan based on questions asked during your initial exam, as well as an internal exam. Contact us today by visiting our website at or by calling us at 580-699-5455.