Kegel Compression Exercises

Kegel compression exercises are pelvic contractions that are an important component of a daily exercise regimen. Named after Dr. Arnold Kegel, a gynecologist who invented a biofeedback device to help women isolate the pelvic floor muscle, these exercises can benefit elderly women and pregnant women. Kegel exercises are also useful as a preventative exercise for all women and men.

Purpose

• Kegel compression exercises help strengthen the pelvic muscles. These muscles are important because they act as a support structure for the bowels, bladder and uterus. Weakness in these muscles results from pregnancies, weight gain and aging. Weak pelvic muscles can cause the bladder to fall, leading to bladder incontinence. In addition, Kegel compressions help prevent pelvic organ prolapse, which can cause pain and excess pressure. This type of exercise also helps strengthen the muscles needed during childbirth, making the process easier and resulting in fewer episiotomies.

Technique

• Perform Kegel compression exercises by squeezing the pelvic muscles. These are the same muscles used to start and stop the urinary flow. At first, the exercises may be more comfortable to perform while lying down. Compress the pelvic muscles and hold the position for a count of three. Then release for a count of three. Repeat the cycle for five repetitions. Make sure you do not tense other muscles in the abdominal region, legs or buttocks. Try to focus only on the pelvic muscles for best results. Perform these exercises three times a day.

Advanced Technique

• As you become more comfortable executing Kegel compression exercises, you can perform them while sitting up. Multitask by exercising the muscles while driving or working on the computer. In addition, you can hold the position for longer counts. Try working up to a hold of 10 instead of three. You can also increase the number of repetitions to 10 or 15. Advanced Kegel exercises may incorporate the use of a fitness ball. Simply sit on the ball and begin a gentle bounce. Once you have a rhythm, start performing the Kegel compression exercises as you normally would.

Difficulties

• Doctors primarily use two techniques to help women having difficulties performing Kegel compression exercises. Biofeedback training involves placing a probe into the vagina and having the patient perform a Kegel exercise. The probe monitors the muscle contraction and reports if the correct muscle is compressed. Electrical stimulation entails shocking the pelvic muscles with a weak electrical current. The small shock causes the muscles to contract. Afterwards, women are able to duplicate the proper muscle contraction.