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Pelvic Floor Muscle Exercise by Dr.PRx™

Introduction & History

Pelvic floor muscle contractions or what some call “Kegel exercises”were founded by Dr. Kegel, an OB/GYN are to strengthen your pelvic floor muscles in the 40’s.These musclessupport several important pelvic organs, such as the urinary bladder, rectum and the uterus. They also contract the urethra and anal sphincter to maintain urinary and fecal incontinence.  Performing a pelvic muscle contraction, is a great nonsurgical treatment to prevent urinary /fecal incontinence, manage prolapse or organ descent, and improve sexual function.Keep in mind your Dr.PRx™ unit will strengthen you pelvic muscles for you!

Technique

It is very important to “find” the right set of muscles to work on, as 42% do not perform a Kegel exercise properly, and are actually working their abdominal, buttock, or inner thigh muscles. Therefore, their exercises are ineffective and there is a loss to the benefits of a strengthened pelvic floor. Keep in mind your Dr.PRx™ unit will strengthen you pelvic muscles for you!

So how do you locate your pelvic floor muscles? Well, there are several techniques can be used to find the right set of muscles to exercise.

A common technique is toavoid passing gas. Those are your pelvic muscles.  Women can pretend as if they are tightening their vagina around a tampon. Men should pretend they are trying to stop the urine stream.

Squeeze your muscles with vigor, so that your feel the contraction not only in the back of the pelvic area but also the front.Keep in mind your Dr.PRx™ unit will strengthen you pelvic muscles for you!

It is recommended to first on your back until you get the feel of contracting the pelvic floor muscles. Once you feel a strong contraction by squeezing and lifting the pelvic muscles, practice the same while sitting and standing.

Contract your pelvic floor muscles for 10 seconds and then relax for 15-20 seconds. Repeat this cycle for 10 times. Slowly increase your contractions by 10 seconds so that you can eventually hold for 60 seconds while decreasing the repetitions. This is working on your endurance muscles.  Next, let’s quickly and swiftly contract your pelvic muscles and relax them just as fast, not holding them.  This works on the coordination of your pelvic muscles.

During this cycle, don’t lift your pelvis and try not to contract your abdominal, leg, or buttock muscles. My recommendation is to perform them at least 3 times/day at different times.

Progress to doing your pelvic floor contractions before daily activities such as bending, carrying or lifting. This can help prevent any leakage. Similarly, if you have urge incontinence, which means you leak urine when there is an urge while trying to get to the toilet, doing Kegel exercises may get you safely there.

Caution

It is important to do your pelvic exercises the right way and I recommend looking for a pelvic health therapist near you. Physical Therapist Locator | PT Locator - APTA Pelvic Health is an excellent resource to find a clinician near you.

If you have pain with these exercises, you should discontinue.

Gina Parsonis, DPT, MTC

Founder/CEO Dr.PRx™