Kegel Exercise

Kegel Exercise for Women

Physical Therapy Guided Kegel Exercises

Our Kegel exercise videos and information help you with everything you need to successfully train your pelvic floor muscles.

Start Your Kegel Exercises Here

Scroll through these Kegel videos and information to start your pelvic floor training
Kegel Mistakes
The 5 Kegel Mistakes to Avoid (for Effective Pelvic Floor Exercises)
Kegel exercise for pregnant women
Best Physio Positions to do Kegel Exercise for Pregnant Women (Video)
Best position to do Kegels
4 Best Positions to do Kegel Exercises Video – Kegels Physical Therapy for Beginners
How Many Kegels?
How Many Kegels Should You do a Day? (Physiotherapy Video Guide)
Kegel exercises video workout
Quick Morning Kegel Exercises Video Workout
Kegel exercises video
How To Do Kegel Exercises For Bladder Control
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Kegel exerciseWhat are Kegel Exercises?

Kegels are also known as pelvic floor exercises. These exercises involve repeatedly contracting and relaxing the pelvic floor muscles.

Pelvic floor exercises are designed to restore or maintain the strength and function of the pelvic floor muscles.

 

Benefits of Kegel Exercise

Pelvic floor exercises can help you in the following ways:

  • Strengthen your pelvic floor muscles
  • Relieve pelvic organ prolapse symptoms
  • Improve bladder and bowel control
  • Promote long-term recovery after prolapse surgery or hysterectomy
  • Improve sexual sensation and arousal

How to Feel Kegel Exercises?

Correct Kegel exercise feels like you’re squeezing and lifting inwards at the same time, in and around your three pelvic floor openings (vagina, urethra (urine tube) and anus (bowel opening)

When starting out some women feel a definite pelvic floor contraction whereas others have difficulty feeling or maintaining the muscle contraction.

Exercise techniques to help you feel your pelvic floor muscles contracting:

  • Stop or slow the flow of urine (use as a test and only once a week)
  • Imagine you need to stop gas from passing
  • Sit on an exercise ball to feel your exercises
  • Sit on a rolled up towel to feel your exercises
  • Use your fingers to feel your pelvic floor muscles
  • Use a hand mirror to see your pelvic openings tighten.

How to do Kegel Exercises?

Quick Start Guide

Correct pelvic floor exercises involve repeatedly contracting and then relaxing your pelvic floor muscles

How to Contract your Pelvic Floor Muscles

Feel your pelvic floor muscles in and around your urethra, vagina and anus

Squeeze and lift your pelvic floor muscles inwards

Keep squeezing and lifting inside for up to 10 seconds

Breathe normally throughout your pelvic floor contraction

How to Relax your Pelvic Floor Muscles

Slowly release your pelvic floor muscle contraction

Relax your pelvic floor back to its’ resting level allowing your abdomen to bulge while breathing into your belly

Allow your pelvic floor to rest and recover before repeating this exercise again

How Many Kegels to do Daily

Daily kegel exercise guidelines for the correct number of Kegels involve:

  • Start by contracting your pelvic floor muscles up to 10 seconds at a time
  • Repeat these contractions up to 8-12 times in a row for one complete set of exercises
  • Relax and rest your pelvic floor muscles between every effort
  • Aim to complete 3 sets of exercises throughout the day

Tips for Successful Kegel Exercises

  • Practice your exercises every day
  • Focus on correct technique when starting out
  • Position you body where you best feel your muscles working
  • Make your exercises progressively stronger over time
  • Allow for 5-6 months of ongoing training to fully strengthen your pelvic floor if they’re weak.

Pelvic Floor Exercises Daily Workout Audio CD

Pelvic Floor Exercises Daily Workout CD

Learn how to strengthen your pelvic floor with Kegel exercise and train along with Michelle using her daily pelvic floor training workout.

with Michelle Kenway Physical Therapist

Available as a download or hard copy

Track 1 – Introduction to Successful Strengthening

Track 2 – Finding your Pelvic Floor

Track 3 – Feeling your Pelvic Floor Muscles

Track 4 – Using the Correct Pelvic Floor Exercise Technique

Track 5 – Beginners Pelvic Floor Exercises Workout

Track 6 – Intermediate Pelvic Floor Exercises Workout

Track 7 – Progressing and Maintaining your Strength

 

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