Pelvic Floor Muscle Exercises

The pelvic floor muscles are a series of muscles that help you control the flow of your urine and bowel. Weakness in these muscles can lead to accidental bladder or bowel leakage. Pelvic floor exercises, also known as Kegel exercises, helps strengthen these important muscles. Controlling your pelvic flood muscles is an important part of preventing incontinence (accidental bladder or bowel leakage), as well as useful to use when suppressing the urge to void (in the form of Quick Flicks). 

In order to engage your pelvic flood muscles, pretend that you have to stop yourself from urinating or passing gas. During these exercises, make sure to maintain relaxation in your abdominal, buttocks, and thigh muscles.

Your physician can examine you while you perform a Kegel exercise and give you feedback. For some people who need more support, a physical therapist may be helpful. The physical therapist may use biofeedback, which is a method of positive reinforcement whereby sensors are placed to monitor contraction of the pelvic floor muscles. For women, you can purchase these devices to help you perform Kegel exercises. 

Pelvic Floor Exercise Routine

1. Always start by emptying your bladder.
2. Relax all the other muscles of your body. 
3. Tighten and hold the pelvic floor muscles for a count of 10 (beginners can start with 5).
4. Relax the muscles completely for a count of 10.
5. Start with 3 repetitions, 3 times a day, and work your way up to 10 repetitions, 5 times a day.

You can do these exercises at any time and place. The best part is, no one will know what you are doing! Be persistent; it takes up to 3 months to increase the strength of these muscles.