How do you Kegel?

The basic exercise is to tighten and then relax the pelvic floor muscle. Once the basic exercise it learned there are numerous variations to further develop control and strength. You can learn to contract the muscle from front to back and back to front. You can learn to contract the muscle in increments (the elevator exercise). You can also learn to maintain the contraction for several seconds before letting go.

Some women have best success at doing a long set of 50 kegels or more at one time. Other women do best at doing 10 kegels at a time, several times a day. Use the pattern that results in the you remembering to kegel every day.

How do I know I'm doing it right?

The pelvic floor is an internal muscle, so you won't see movement outside the body when you are doing it correctly. The kegel exercise is not squeezing your buttocks. It is also not squeezing your legs together or tilting your pelvis. When the exercise is done properly you will feel the muscle contracting but will not see any external movement.

When first learning to kegel, some women have success at trying to stop the flow of urine while peeing. This lets you know you have the right muscle. Other women find sitting with their legs in front of them gives them a better feel for which muscle they are tightening.

If you still struggle with finding the right squeeze, talk to your doctor You may be able to work with a physical therapist to learn to isolate the appropriate muscle.

You May Also Be Interested In: The Coach's Notebook of positions, techniques and tools for labor Pregnancy Nutrition to help you experience a healthy pregnancy. Natural Childbirth Directory to find other websites that will help you prepare to give birth. The Monthly Guide to Pregnancy helps you understand the changes in you and your baby. Birth Challenges helps you learn to navigate through a challenging labor.

© Copyright 2000-2007 Jennifer VanderLaan and Birthing Naturally

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