Exercise Control: Kegel Myths and Facts

You’ve probably heard of Kegel exercises. These are small, strategic movements that, when done properly, can tighten your pelvic-floor muscles in order to maintain or increase bladder control. But while the Kegel name is very well-known among women throughout the United States, many myths abound today when it comes to how to do Kegels correctly, and also about what you can expect to receive in return for this investment of time and effort. Here is an overview of the facts, along with the information you need to improve your technique so your hard work will pay off by providing the results you seek.

It’s All in the Technique

Many women think that the number of Kegels they perform is much more important than how they actually do them. This is actually a myth, though, since Kegels are very effective only if they are done correctly. A proper Kegel is really a subtle, isolated contraction of your pelvic-floor muscles, explains Dr. Pamela Morrison, a pelvic-floor specialist with Pamela Morrison Physical Therapy in New York City. She compares these pelvic floor muscles to a hammock or sling, and says that the effort of the contraction should be lifting this sling upward. Common mistakes people frequently make include clenching their stomach muscles and bearing down, clenching buttock muscles, tightening inner thighs, or simply trying to squeeze the entire area.

One Size Doesn’t Fit All

Since every woman has her own unique set of bladder challenges, it seems logical that exactly how you do your Kegels will be a very personal thing. This is indeed true, Morrison agrees. She points out that the bladder challenges you are experiencing, along with other symptoms, diagnosis, and your baseline pelvic-floor strength, should all come into play in deciding how many Kegels you should do each day.

Generally, she says that most people will benefit most from doing a combination of quick and longer contractions. She suggests doing a short contraction for 2 seconds, followed by a 5 second break, then performing a more sustained 10-second contraction, with a 10-second break. These can be performed twice a day. But Morrison stresses the importance of doing this in moderation, since weak muscles can easily become overtaxed. She suggests that beginners start doing Kegels lying down face up with knees bent. As strength increases, the head can be raised off the floor, and then you can progress to sitting, standing and finally, performing these even while you are doing other activities.

If you are pregnant, performing Kegel exercises can be an important tool in maintaining your bladder health, even as your body undergoes significant change. Talk to your doctor for recommendations on how best to add these exercises into your routine in the safest and most effective manner.