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Kegels PDF

This document provides instructions for performing Kegel exercises to strengthen the pelvic floor muscles and reduce urinary incontinence. It recommends identifying the correct pelvic muscles by stopping urine flow midstream. A standard set involves tightening the muscles for 5 seconds, relaxing for 10 seconds, and repeating 10 times. Doing 3-5 sets per day can help tone the pelvic muscles over several weeks and improve bladder control.

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Haneen Suliman
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150 views1 page

Kegels PDF

This document provides instructions for performing Kegel exercises to strengthen the pelvic floor muscles and reduce urinary incontinence. It recommends identifying the correct pelvic muscles by stopping urine flow midstream. A standard set involves tightening the muscles for 5 seconds, relaxing for 10 seconds, and repeating 10 times. Doing 3-5 sets per day can help tone the pelvic muscles over several weeks and improve bladder control.

Uploaded by

Haneen Suliman
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Squeeeze – The Right Muscles

Kegel Exercises To Tone Your Pelvis and Stop Your Leaks


Urinary Incontinence (UI) is very common. It becomes more common
with age but can affect young women too. 75% of women will experience
some pelvic floor issue during their lives.

Stronger Pelvic Floor = Less Leaking One “Set” of Kegels


1. In order for Kegels to be effective, you have to make sure you are
tightening and strengthening the right muscles. How? As you Tighten and hold x 5 seconds
urinate, stop the flow of urine mid-stream. These are the correct then relax x 10 seconds
pelvic muscles to tighten. Repeat 10 times
2. Empty your bladder before starting your Kegels. Doing Kegels
Do 3-5 Sets Each Day
with a full bladder can cause pain and make leaking worse.
3. Sit upright in a chair or lie flat on your back on the floor with
your knees bent. Resources:
4. Keep your abdominal muscles and buttocks relaxed. • Kegel exercises. (2012). National Library
5. Breathe in and out slowly during these exercises and avoid of Medicine - National Institutes of
Health. Retrieved July 16, 2012, from
holding your breath. http://www.nlm.nih.gov/medline
6. While focusing on only your pelvic muscles, tighten or squeeze plus/ency/article/003975.htm
and hold for 5 seconds. If you can’t hold that long, squeeze and • Kegel exercises: a how-to guide for
hold for 2-3 seconds to begin. women. (2010). Mayo Clinic. Retrieved
July 16, 2012, from http://www.mayoc
7. Relax for 10 seconds.
linic.com/health/kegel-exercis
8. Repeat this sequence 10 times, thus completing one “set” of es/WO00119
exercises.
9. Set a goal to complete 3-5 “sets” at different times each day.
(More than this isn’t necessarily better.)
Call the Upstate Women's
10. Find a routine. Do Kegels at stop lights, while answering emails Health nurse line at
or each time you sit for a meal.
11. Work your way up to squeezing and holding for 10 seconds,
315-464-2756
relax x 10 seconds and repeat 10 times. This may take several for more information or
weeks to accomplish.
12. Once your pelvic muscles are feeling stronger, you may be able
to make an appointment
to do them while standing.
13. Be realistic and patient. It may take several weeks before you
have more bladder control.

WWW.UPSTATE.EDU/WOMEN/PELVIC March 2015

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