start

Better Kegels: How to do kegel exercises, and why they work

the first step to performing a better

Kegel is to understand the anatomy of

your pelvic floor musculature

this is a public floor model the very

front here the pubic bones just so you

have orientation where it's at which are

right in the front here

this is the top of your pelvic bones and

then all of this in the red are muscles

that encompass your pelvic floor your

pelvic floor muscles are like a hammock

they go from the pubic bone in the front

all the way to the coccyx bone in the

back if I turn the model around you can

see all the red you can see the muscles

so you have a superficial layer which is

your first layer that surrounds the

vaginal opening and then you have a

middle layer that compresses the urethra

that comes off the bladder and when that

has good tone and good strength you

don't have the leakage that can just

come out with coughing and sneezing and

then there's a deeper muscle layer

called the levator aney layer this is

the third layer you can see that muscle

layer if I turn the pelvis in you can

see all the red and where it attaches to

all the bony parts of the pelvis when

those muscles contract it's an upward

lift and squeeze and it closes all of

these openings including the urethra the

vagina and the rectum when we have good

tone in our muscles we have good support

around those openings and therefore a

good bowel and bladder control and organ

support your pelvic floor organs attach

the ligaments attach up into the

muscular walls of your pelvic

musculature and when those muscles are

strong we have good organs support when

they become weak then things become lacs

and we can get incontinent and also have

pelvic organ prolapse so when we do a

Kegel especially for a female we want to

think of squeezing the labia together

and also squeezing and lifting the anus

kind of like a puckering you should not

feel any thigh muscles contracting or

outer gluteal muscles contracting

conversely for men it's a little

different you also want to think about

lifting the anus and lifting the

musculature without squeezing the outer

buttocks but you also want to think

about squeezing and pulling it inward in

the front common tip we use for men is

pull the turtle head back in the shell

and so that just means pulling the penis

inward towards you you get a stronger

contraction when you contract all three

layers to get

and that is a proper way to do a Kegel

when you find those muscles and you feel

like you can generate a contraction you

want to work up to doing about ten

repetitions with a 10-second hold and a

good 10 to 20 second rest in between and

do that a few times a day you can also

practice quick contracts and

contractions where you squeeze and let

go about ten times in this kind of a

rhythm okay you want to do your kegels

like I said just a few times a day once

in the morning maybe later in the

afternoon and then at night don't do all

three sets at once you'll over fatigue

once you've done them correctly you

should gradually feel an improvement in

your bowel and bladder control if you're

not finding success with performing your

Kegel exercises at home it may be time

to seek Morgana's from a public floor

physical therapists I've often found

that patients think they're finding

their muscles correctly but they're not

and still need some guidance so the

pelvic floor physical therapists that

you will see your macey will help guide

you and instruct you in an appropriate

home program that will help you achieve

your goals they may also perform

transvaginal or transfect electrical

stimulation or it could be with surface

electrodes on the outside there may also

be physical therapy that includes a

vaginal and rectal weight to provide

resistance to help you gain the strength

of your muscles faster I've often found

great success with those