How to Properly Perform Kegel Exercises for Urgency Issues - Surgery

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Kegel exercises, also known as pelvic floor exercises, are designed to strengthen the muscles of the pelvic floor, which support the bladder, uterus, and rectum. These exercises can be particularly beneficial for individuals experiencing urgency issues, such as urinary incontinence or fecal incontinence. Here’s a comprehensive guide on how to properly perform Kegel exercises, especially for those dealing with urgency issues.


Understanding Kegel Exercises
Kegel exercises involve the contraction and relaxation of the pelvic floor muscles. These muscles are the same ones you would use to stop urination midstream or to prevent passing gas. Strengthening these muscles can help improve bladder control and reduce urgency.


Steps to Perform Kegel Exercises
1. Identify the Right Muscles:
- To locate your pelvic floor muscles, try stopping urination midstream. The muscles you use to do this are your pelvic floor muscles. However, it’s important not to make a habit of starting and stopping your urine flow, as this can lead to incomplete emptying of the bladder.

2. Get Comfortable:
- You can perform Kegel exercises in any position, but many find it easiest to start lying down. Once you become more comfortable with the exercises, you can do them while sitting or standing.

3. Contract the Muscles:
- Tighten your pelvic floor muscles and hold the contraction for about 3 to 5 seconds. Make sure to breathe normally and avoid tightening your abdomen, thighs, or buttocks.

4. Relax the Muscles:
- After holding the contraction, relax the muscles for about 3 to 5 seconds. This is just as important as the contraction itself.

5. Repeat:
- Aim for 10 to 15 repetitions per session. You can gradually increase the duration of the contractions and the number of repetitions as your muscles get stronger.

6. Frequency:
- Try to perform Kegel exercises at least three times a day. Consistency is key to seeing improvements.


Tips for Success
- Stay Focused: Concentrate on the pelvic floor muscles and avoid using other muscle groups. This will ensure that you are effectively strengthening the right muscles.

- Avoid Overdoing It: Just like any other muscle group, your pelvic floor muscles need time to recover. Avoid doing Kegel exercises too frequently in a single day.

- Be Patient: It may take a few weeks to notice improvements in urgency or incontinence. Consistency is crucial, so stick with your routine.


When to Seek Help
If you find that Kegel exercises are not helping with your urgency issues, or if you experience pain during the exercises, it may be beneficial to consult a healthcare professional. They can provide guidance tailored to your specific situation and may recommend additional treatments or therapies.


Additional Considerations
- Biofeedback: Some individuals benefit from biofeedback therapy, which can help you learn how to properly engage your pelvic floor muscles.

- Physical Therapy: A physical therapist specializing in pelvic health can provide personalized instruction and support.

- Lifestyle Changes: In addition to Kegel exercises, consider lifestyle changes that may help manage urgency, such as dietary adjustments, fluid management, and bladder training techniques.

In conclusion, Kegel exercises can be a valuable tool for managing urgency issues when performed correctly. By following the steps outlined above and maintaining a consistent routine, you can strengthen your pelvic floor muscles and improve your bladder control over time. If you have any concerns or questions, don’t hesitate to reach out to a healthcare professional for further assistance.