Kegel Exercises: Squeeze and Relax

Kegel exercises help strengthen the pelvic muscles, primarily those around the vagina, urethra, and rectum. Women who perform these exercises regularly can help improve sexual function and prevent or reduce the involuntary loss of urine (urinary incontinence) or stool (fecal incontinence).

To perform these exercises, a woman squeezes the muscles used to stop the flow of urine for about 10 seconds, and then relaxes them for about 10 seconds. The exercise is repeated 10 to 20 times in a row at least 3 times a day. Muscle tone usually improves in 2 to 3 months. Kegel exercises can be performed anywhere, whether a woman is sitting, standing, or lying down.

Finding the right muscles to squeeze can be difficult. The muscles can be identified by inserting a finger into the vagina and squeezing or by trying to stop the flow of urine. If pressure is felt around the finger or urine flow stops, the right muscles are being squeezed.

The exercises should not be performed while urinating. If improvement is not noticed within 3 to 4 months, referral to a physical therapist who uses biofeedback training may help. Electrodes temporarily attached to the skin near the anus and the vagina transmit signals that create displays of muscle activity. Thus, by allowing the woman to visualize the effects of her efforts at contracting certain muscles, she is better able to identify and contract the appropriate muscles.