Kegel Exercises

1. Kegel Exercises Dictionary: Ke·gel exercise (kā·gəl) n. any of various exercises involving controlled contraction and release of the muscles at the base of the pelvis, used especially as a treatment for urinary incontinence. [After Arnold H. Kegel (died 1976), American gynecologist.]

2. What are Kegel Exercises? Kegelexercises (Kegels) are exercises designed to strengthen the muscles of the lower pelvic girdle or pelvic floor —the pubococcygeal (PC) muscles. The PC muscles support the bladder, urethra, and urethral sphincter – the muscle group at the neck of the bladder that acts as a spigot for controlling urine flow into the urethra – and the vagina, uterus, and rectum. Anything that puts pressure on the abdomen can weaken or damage these pelvic muscles. Such conditions include pregnancy, childbirth , excess weight, hormonal changes, and aging. Kegel exercises enable the PC muscles to better withstand increases in intra-abdominal pressure (pressure inside the abdomen). They make the bladder urethra, and vagina more resilient, and improve bladder control and sexual relations.

3. How Many? Thirteen to twenty million American women suffer from urinary incontinence, primarily stress urinary incontinence (SUI) – urine leakage while laughing, coughing, sneezing, standing up suddenly, or exercising. SUI occurs when intra abdominal pressure increases and the urethral sphincter opens inappropriately. During pregnancy, the fetus puts pressure on the bladder and the sphincter may relax and leak. Postpartum incontinence may result from muscle and nerve damage during childbirth due to delivery of a large baby, prolonged labor, excessive pushing, a forceps delivery, or an episiotomy (an incision made during delivery to prevent tearing of maternal tissue). About 40% of American women suffer from incontinence after childbirth , and the incidence increases by about 12% following each birth Childbirth also increases the risk for incontinence later in life. During menopause, as a result of lower levels of estrogen, women with SUI may have thinning of the lining of the outer urethra, a sensation of having to urinate often, and recurrent urinary tract infections (UTI’s). Beginning Kegels in midlife can help prevent urinary incontinence later.

4. Origins In the 1930’s, Dr. Joshua W. Davies hypothesized that strengthening the PC muscles could improve bladder control by assisting the closure of the urethral sphincter. By 1948, Dr Arnold M. Kegel, a Los Angeles-area obstetrician and gynecologist, was having his patients practice vaginal contractions in preparation for childbirth. That same year he invented the Kegel perineometer, or pelvic-muscle sensor, to help prevent urinary incontinence (leakage) following childbirth. Kegel’s perineometer was the first biofeedback machine designed for clinical use. Employing a vaginal sensor, an air-pressure balloon, and a tire gauge, it enabled patients to verify that they were performing Kegel’s correctly and to monitor their progress. The patients continued their practice at home. Kegel published numerous papers on his work and claimed to have cured incontinence in 93% of 3,000 patients. He produced a documentary movie to teach the procedure to other physicians. However, his perineometer was never marketed effectively and there was a widespread misconception that Kegels could not be performed without. In the 1970’s, more sensitive electromyography (EMG) perineometer became available for those with severely debilitated pelvic muscles.

5. Benefits Kegel exercises strengthen the PC muscles and increase the blood flow and nerve supply to the pelvic region, promoting or resulting in: • increased pelvic support • restoration of vaginal muscle tone and improved vaginal health • protection from the physical stresses of childbirth • restoration of sexual function and improved sexual response and pleasure • increased vaginal-wall thickness and lubrication after menopause (cessation of menstruation) • prevention or reversal of urinary leakage and rectal incontinence • relief from pelvic pain or pain of vulvar vestibulitis (inflammation of the vaginal opening)

6. DescriptionLocating the PC muscles The PC muscles can be felt by: • stopping and starting urine flow to identify the forward PC’s • squeezing the vagina to identify the back of the PC’s • squeezing around two fingers placed in the vagina • Imagining sucking a marble up the vagina • Preventing a bowel movement or passing of gas by tightening the muscles around the anus There is a pulling sensation when the correct muscles are contracted. Weaker and stronger contractions are practiced until the PC muscles can be squeezed at will.

7. Practicing Kegels There are numerous suggestions for practicing Kegels, which include: • Contracting the PC muscles for three to ten seconds and relaxing them three to ten seconds for five to fifteen repetitions, three to twelve times per day. • Contracting the PC muscles strongly for one second, then releasing for one second, twenty times, three times per day, speeding up the contractions until there is a fluttery sensation. • While emptying the bladder, stopping the urine flow at least three seconds, 10 times during each urination, which provides sixty-eighty contractions per day. The complete exercise requires muscle contraction from back to front. It may take three to eight weeks for noticeable improvement. Once good muscle tone is achieved, Kegels may be performed just once a day.The PC muscles can be exercised at almost any time—while lying down, sitting (in the car at a stop light, at work, etc.), squatting, standing, or walking—and varying the exercise position is said to be most effective. Sitting or standing adds weight to the exercise. It may be helpful to perform a Kegel squeeze before coughing, standing up, or lifting a heavy object. It may also be helpful to incorporate Kegels into a daily routine and keep a log. It is recommended that pregnant women practice Kegels regularly before, as well as after, childbirth. Squeezing with two fingers in the vagina will confirm that only the vaginal muscles are contracting. Placing a hand on the lower abdomen is a reminder to keep the belly soft and relaxed, to refrain from tightening other muscles such as the stomach, buttocks, or leg muscles, or to hold the breath, all of which increase intra-abdominal pressure, working against the Kegels.

8. Vaginal Cones Kegels can be performed by the ancient Chinese technique of placing a weighted cone in the vagina and holding it in place up to fifteen minutes twice a day. The practice is initiated using the heaviest cone that can be held for one minute. The cones weigh from fifteen – one hundred grams (0.04-.3 lbs.). Brand include FemTone Weights, Kegel Weights, Kegel Kones, and Perineal Exerciser. Sequentially heavier cones are used until a maintenance program is established. This method automatically used the correct muscles. Some of these products require a doctor’s prescription.

9. Biofeedback Devices and Electrical Stimulation Nerve damage may prevent some people from performing Kegels properly. Vaginal or anal sensors and EMG perineometers with computerized visual or auditory feedback displays can measure the PC contraction. A handheld over-the-counter product(called the Myself pelvic muscle trainer) costs about ninety dollars. Another device can send mild electrical impulses to help locate the PC muscles. With a vaginal sensor and biofeedback monitor, two twenty-minute sessions per day for seven to nine months—with a specific goal such as holding forty-five-microvolt's for sixty seconds—can relieve vulvar vestibular pain in the majority of women. Insurance may not pay for EMG biofeedback therapy; however, Medicare will reimburse the patient if conventional Kegel exercises have failed.

10. Preparations Training may be provided before initiating a Kegels routine. Precautions A temporary loss of muscle and nerve function following childbirth may make Kegels more difficult. Kegel exercises do not work if abdominal, thigh, or buttock muscles are contracted. Furthermore, such contractions can increase pressure on the bladder, aggravating incontinence. Vaginal cones are not recommended in the presence of infection, neurological damage, diuretic medicines, or caffeine.

11. Side Effects There are no side effects to Kegel exercises. Research and General Acceptance When performed properly and consistently, Kegels are usually helpful. The United States Agency for Health Care Policy and Research recommends that behavioral methods, including Kegels and biofeedback, be utilized to treat urinary incontinence before initiating drugs or surgery. Randomized controlled studies have shown that as many as fifty – ninety percent of women can reduce or overcome SUI with Kegels alone. However, reports of effectiveness vary since many people do not receive proper Kegel instruction. Consistent use of vaginal cones can improve or cure incontinence within four to six weeks in seventy percent of women. The use of Kegels to improve urinary incontinence in men has not been extensively studied, although many clinicians report improvement. One study found that after the removal of a cancerous prostate, men who performed a Kegels twice a day regained bladder control faster than those who did not do the exercises. Training & CertificationPatient training in Kegel exercise can be given by a knowledgeable healthcare provider.