Kegel exercise, or perineal exercises, are use to strengthen the muscles that surround the openings of the urethra, vagina and anus. If you contract these muscles for about 10 seconds, 10-20 times in a row, at least three times a day, in time you will begin to notice some improvement in your ability to hold your urine.
Kegel exercises can help cure or improve stress incontinence. They strengthen the muscles that control the flow of urine. Kegel exercises are simple and effective. You can do them anywhere and anytime. No one will know you are doing them except you.
How to do Kegel Exercises
- Locate the muscles by repeatedly stopping your urine in mind-stream and starting again. The muscles that you feel squeezing around your urethra and anus are the ones to focus on.
- Practice squeezing these muscles while you are not urinating. If your stomach or buttocks move, you are not using the right muscles.
- Hold the squeeze for three seconds—then relax for three seconds.
- Repeat the exercise 10 to 15 times per session.
- Do not least three Kegel exercise sessions per day.
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