What are Kegel Exercises?
Kegel exercises were originally developed by Dr. Arnold Kegel in 1948 to improve incontinence in women after childbirth by strengthening the pubococcygeus or "PC" muscles. These exercises are now recommended for women with urinary stress incontinence, men with urinary incontinence after prostate surgery, and people with fecal incontinence. Another benefit in pregnancy is that the exercising of these muscles makes the woman more aware of them so that she is better able to keep them relaxed during birth.
It can be taxing
for some to
identify and isolate the muscles of the pelvic floor. Particular care
must be given to only contract the PC muscles
rather than the abdominal or thigh muscles.
PERFORMING PELVIC FLOOR EXERCISES:
-
Empty your bladder.
-
While exhaling, tighten the pelvic floor muscles.
-
Hold for a count of 10. Relax for a count of 10.
-
Perform 10 repetitions three times daily.
These
pelvic exercises can be performed any
time and any place. Many women will perform them as part of their
perineum massage routine. It may take 4 to 6 weeks to note improvement,
so begin early in your pregnancy. As you become more proficient, you
may want to start varying the duration and intensity of the PC
squeezing from a long hold to many short bursts.
However,
it is vital to note that overexertion of these muscles by excessive use
can be counterproductive. Overextertion may cause fatigue, which can
actually increase urine leakage or incontinence.
There
are also many kegel exercise devices, such as the Kegel Master or
Super
Kegel Exerciser to help you learn this technique. Many also offer
instructional videos or alternate instructional routines. These may be
an excellent option for those women who are experiencing symptoms of
stress incontinence before birth.
References
Factors
Related to Genital Tract Trauma in Normal Spontaneous Vaginal Births
Leah
L. Albers, CNM, DrPH1*, Kay D. Sedler, CNM, MN1, Edward J. Bedrick,
PhD1, Dusty Teaf, MA1, and Patricia Peralta1 Birth, Volume 33 Page
94 - June 2006
Midwifery care measures in the second stage of labor and reduction of genital tract trauma at birth: a randomized trial. Albers LL, Sedler KD, Bedrick EJ, Teaf D, Peralta P. J Midwifery Womens Health. 2005 Sep-Oct;50(5):365-72.
Pelvic floor (Kegel) exercises - A pilot study in nulliparous women. Thorp JMJ, Stephenson H, Jones LH, Cooper G 1994http://www.acog.org/from_home/publications/press_releases/nr03-31-06-2.cfm