Kegel Exercise How To

Experts recommend doing Kegels while lying on your back. 
Urge incontinence is when an individual does not make it to the bathroom because of an overwhelming sensation to urinate that causes the pelvic floor muscles to release before reaching the toilet. Stress incontinence occurs when an individual leaks because of an increased pressure on the bladder, such as from laughing, shouting, coughing, jumping, etc. This is usually due to damage that has occurred to these muscles. The most common cause of this is pregnancy and childbirth which means women are in the majority when it comes to this problem. There can also be hormonal changes (especially at menopause), which can also cause stress incontinence to occur. It should be noted however, these conditions do not have to be present for anyone (male or female). There are things that can be done to reduce the symptoms of both urge and stress incontinence. 

When someone is diagnosed with stress incontinence they often feel overwhelmed. This can lead the patient to feel like there is little hope of managing and even treating this problem. The reality is there are many options when it comes to dealing with loss of bladder control. The strategies range from having the right undergarment (which fits correctly and prevents leaks and accidents), to options for treatment which can include everything from medications to lifestyle and dietary changes. One of the most effective ways for both managing and treating urinary incontinence is the Kegel exercise.

If you have any questions or concerns about this exercise technique you should consult your health care professional. The good news is that this exercise is easy to learn and practice. It can also be done discreetly in any location. Many women report doing Kegel exercises while stopped at a traffic light or sitting at their desk. However, experts recommend learning them while lying on your back in order to focus on using the correct muscles. When you have learned the skill you can then do them anywhere.

1. The first thing you will need to do is to find the correct muscles. You can do this by stopping your urination midstream. The muscles you use to do this are the ones that you will use while doing this exercise. This is fairly easy to do so you should be able to locate the muscles you will need to use when doing Kegels.

2. Once you have found the right muscles then it is time to practice the technique. You should make sure your bladder is completely empty. This makes it an ideal time to practice this exercise. You should lie down on your back and then practice tightening the muscles that you have already located. When you start doing the Kegels you should focus on holding the contraction for 5 seconds and then releasing it for 5 seconds. This may seem difficult at first but with time and practice it will get easier and feel more natural to do this.

3. It is important to realize anything that is connected to dealing with loss of bladder control will take time. Treatment takes time and often management strategies can take time as well. You will need to be consistent with Kegel exercises in order to see results. Many people who have used this method report fewer symptoms when they are able to do 10 repetitions, 3 times a day. 

Further Reading: 

How To Do Kegel Exercises Correctly

Bowel Incontinence and Kegel Exercises

Strengthening Pelvic Muscles with Kegel Exercises

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About The CareGiver Partnership. The CareGiver Partnership helps caregivers and their loved ones with answers to their caregiving questions, including information about home health care products and supplies, from our Wisconsin-based team of Product Specialists who are all current or former caregivers. The company’s Web site provides the largest online library of resources on subjects most important to caregivers — from arthritis to assisted living, and Parkinson’s to prostate cancer — as well as access to more than 3,000 home care products for incontinence, skin care, mobility, home safety and daily living aids. The CareGiver Partnership was founded in 2004 by Lynn Wilson of Neenah, Wisc. Visit to learn more or call 1-800-985-1353.


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