Following research first published in 1948, Arnold Kegel proposed a specific
system of pelvic floor exercises now named Kegel exercises. He found that
exercise was particularly beneficial in treating his patients suffering from
stress incontinence. Today, doctors still agree that doing Kegel exercises to
strengthen the pelvic floor muscles is of great benefit to women with
incontinence and the preferred method of treatment despite advances in surgery
and other forms of therapy.
However, there are those that believe that Kegel's work has been
over-simplified with the result that the exercises usually poorly taught and
practiced ineffectively. Research by The Continence Foundation and others
has identified high levels of ignorance amongst the public and the medical
profession.
- Women are often unaware of the link between childbirth and incontinence and starting exercises early may prevent problems after birth
- Pelvic floor exercises are often poorly taught and ineffectively carried out
- Clinical studies revealed that 25% of women indicated their sex lives were adversely affected by post-natal incontinence
(source: Practice Nurse April 2002)
In particular, Kegel was adamant about three things:
- pelvic floor exercises MUST involve squeezing against a resistance,
and that resistance must be capable of being increased steadily as
capability improves
- there MUST be a feedback mechanism that confirms that the correct
muscles are being squeeezed
- there MUST be sufficient activity to ensure an effective exercise
routine - Kegel recommended 300 squeezes a day
The ability to measure the degree of 'squeeze' is fundamental to
Kegel's theory and this is where the PelvicToner comes in, by providing a means
to increase resistance to provide a measure of success and offering
encouragement.
Over one-third of women start out squeezing the wrong muscles. Therefore, it
is really helpful to find the correct technique. You can check yourself by
following these steps:
Remember that the abdominal and thigh muscles should remain relaxed. Remember
not to hold your breath and to breathe slowly and deeply. Try to stay as relaxed
as you possibly can. Once you have successfully located the correct muscles it
is the technique of contracting and releasing them that actually forms the Kegel
exercise.
Frequently asked questions about Kegel Exercises
Why Do Kegel Exercises?
Often the pelvic floor muscles are weak which contributes to problems with
losing urine. Doing the exercises correctly and regularly can strengthen the
muscles. Stronger muscles lead to little or no urine loss for many women.
How Often Should I Do The Exercises?
Be sure you are doing them correctly before you start. It is recommended that
you perform the exercises for five minutes twice a day.
You should squeeze the muscle for a count of four and relax for a count of
four. At first, you may not be able to do the exercises for a whole five minutes
or hold the squeeze for a count of four.
With practice it will become easier as the muscles get stronger.
When Should I Expect Improvement In My Symptoms?
It takes from six to twelve weeks for most women to notice a change in urine
loss. Most see improvement within one to two weeks. Remember, if you do the
exercises regularly you could prevent and avoid surgery!
When Should I Do The Exercises?
You may have read that these exercises can be done anywhere, anytime. This is
not necessarily true.
Studies of the different ways of doing the exercises demonstrate that the
best results are achieved with five minute sessions done twice a day. Doing
exercises while watching television or wherever you think of it is not as
effective, and there is the disadvantage that, without a set routine, you may
forget to perform the exercises altogether. Many women report that five minutes
before they get up in the morning and five minutes before they sleep is a
helpful routine.
Recently it has been suggested that Kegel exercises are more beneficial done
sitting or lying down, this is because you are not working against gravity.
Is There Anything I Should Change Once The Exercises Become Easy?
Once the exercises become easy, you can further strengthen the muscles by
squeezing to a count of eight and relaxing to a count of eight. Repeat this for
five minutes two times a day. It will also work the muscle more to do the
exercises with your knees apart.
How Long Do I Have To Do The Exercises?
Once you have attained your goal, you can do the exercises for five minutes
three times a week. If you start having problems again with urine loss, you may
need to go back to five minutes two times a day.
Helpful Hints
Listen to music when you do the exercises - exercise to music is often
easier because you can squeeze to the beat!
Keep a calendar and give yourself a check mark or star each time you do the
exercises. This will help you keep track of when you started and keep you
motivated. Just remember it takes resistance and regular practice to see
results.
