How To Properly Do Kegel Exercises

by Helen Kim, DPT

The pelvic floor is a group of muscles that work together to support the pelvic organs. They are most often described as a “hammock” or referred to as the pelvic diaphragm. When trauma to these muscles occur, such as through childbirth or surgery,  muscular  imbalances can occur.  Pelvic floor dysfunction, where the pelvic floor muscles get weak, stretched, or overworked, can cause pelvic pain and/or urinary/fecal incontinence. Kegel exercises are commonly prescribed in physical therapy to help strengthen the pelvic floor muscles and treat these conditions.

How to locate your pelvic floor:

• Stopping urine midstream.  This will help you isolate your pelvic floor muscles.
• Imagining a sling or hammock low in your pelvic region.  Visualize tightening /lifting that sling (squeezing up and in). Your abdominals, thighs, and buttocks should stay relaxed.

Kegel Exercises

Start by gently engaging the pelvic floor muscles. Hold for a 5 second count. Slowly release. Repeat 2 sets of 10, 3 times a day.

Over time, try to increase the hold to a 10 second count.

Try the Kegel exercises in different positions:

• Sitting with knees slightly apart
• Lying on your back with knees bent and slightly apart
• Squatting position with knees wide apart

Advanced exercises include wall squats, lunges, and more dynamic activities (e.g. jumping jacks) while performing Kegels.  Yoga and pilates are also great types of exercises that help reinforce pelvic floor strengthening.