Kegel Exercises -- The How and What

If you read that these exercises can be done anywhere, anytime - that is not necessarily true. We have studied different ways of doing the exercises to see what works best to decrease urine loss. What we found worked best was five minute sessions done twice a day. Many women report that five minutes before they get up in the morning and five minutes before they sleep is a helpful routine.

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 with our recommended resistance exerciser. 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 -- this can make it more fun! 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. If you stop doing the exercises, start again! Just remember it takes regular practice to see results.

Republished from University of Iowa Health Care.