Following research first published in 1948, Arnold Kegel proposed a specific system of pelvic floor exercises now named Kegel exercises. He found that exercise was particularly beneficial in treating his patients suffering from stress incontinence. Today, doctors still agree that doing Kegel exercises to strengthen the pelvic floor muscles is of great benefit to women with incontinence and the preferred method of treatment despite advances in surgery and other forms of therapy. 

However, there are those that believe that Kegel's work has been over simplified. The ability to measure the degree of 'squeeze' is fundamental to Kegel's theory and this is where the PelvicToner comes in, by providing a means to increase resistance to provide a measure of success and offering encouragement.

Over one-third of women start out squeezing the wrong muscles. Therefore, it is really helpful to find the correct technique. You can check yourself by following these steps:

· When you need to pass urine, sit on the toilet with your legs apart.

See if you can start and then stop the flow of urine without moving your legs.

· If you can stop the stream of urine, you are tightening muscle. If you can start the stream of urine, you are relaxing the muscle.

Or

· Insert a finger into the vagina, and try to tighten the muscles around your finger as if holding back urine. When you feel pressure on your finger you are using the correct muscle.

Remember that the abdominal and thigh muscles should remain relaxed. Remember not to hold your breath and to breathe slowly and deeply. Try to stay as relaxed as you possibly can. Once you have successfully located the correct muscles it is the technique of contracting and releasing them that actually forms the Kegel exercise.

Frequently asked questions about Kegel Exercises

Why Do Kegel Exercises?
Often the pelvic floor muscles are weak which contributes to problems with losing urine. Doing the exercises correctly and regularly can strengthen the muscles. Stronger muscles lead to little or no urine loss for many women.

How Often Should I Do The Exercises?
Be sure you are doing them correctly before you start. It is recommended that you perform the exercises for five minutes twice a day.

You should squeeze the muscle for a count of four and relax for a count of four. At first, you may not be able to do the exercises for a whole five minutes or hold the squeeze for a count of four.

With practice it will become easier as the muscles get stronger.

When Should I Expect Improvement In My Symptoms?
It takes from six to twelve weeks for most women to notice a change in urine loss. Most see improvement within one to two weeks. Remember, if you do the exercises regularly you could prevent and avoid surgery!

When Should I Do The Exercises?
You may have read that these exercises can be done anywhere, anytime. This is not necessarily true.

Studies of the different ways of doing the exercises demonstrate that the best results are achieved with five minute sessions done twice a day. Doing exercises while watching television or wherever you think of it is not as effective, and there is the disadvantage that, without a set routine, you may forget to perform the exercises altogether. Many women report that five minutes before they get up in the morning and five minutes before they sleep is a helpful routine.

Recently it has been suggested that Kegel exercises are more beneficial done sitting or lying down, this is because you are not working against gravity.

Is There Anything I Should Change Once The Exercises Become Easy?
Once the exercises become easy, you can further strengthen the muscles by squeezing to a count of eight and relaxing to a count of eight. Repeat this for five minutes two times a day. It will also work the muscle more to do the exercises with your knees apart.

How Long Do I Have To Do The Exercises?
Once you have attained your goal, you can do the exercises for five minutes three times a week. If you start having problems again with urine loss, you may need to go back to five minutes two times a day.

Helpful Hints
Listen to music when you do the exercises - this can make it more fun!

Keep a calendar and give yourself a check mark or star each time you do the exercises. This will help you keep track of when you started and keep you motivated. Just remember it takes resistance and regular practice to see results.

 

 

 

 

 

 

 

 
Eye make-up - Cosmetics - DIY Salon products - Natural health products - Allergies - Childrens health - Feminine care - Sexual health - Stress Incontinence - Kegel exercises - The Pelvicisor - Pelvic Toner - Better orgasms - Improve your sex life - Tampons and toxic shock - Herbal remedies for menopause - Herbs for women - Herbal blends - Herbs for women - Herbal remedies for menopause - Natural hygiene products - Sea Pearls - Health supplements -