Kegel Exercises to Improve Bladder Control

Dr. Arnold Kegel developed this set of exercises to strengthen the muscles of the pelvic floor. Contraction and relaxation of these muscles allows voluntary control of urination. When the muscles weaken, as they sometimes do after bearing the added weight of multiple pregnancies, control over urine flow may fail and leakage or loss of urine can result. By exercising the muscles, you can strengthen them and in many cases improve bladder control.

You must first locate the muscles you are trying to exercise. Here is an easy way to locate them: While urinating, try to slow or stop the stream without using the muscles of your abdomen, legs or buttocks. Think of tensing the muscles around the opening of the vagina, pulling them inward and upward. Once the urine slows or stops, become aware of the muscles that are doing the work. Notice how the pull of those muscles feels.  Another method is to contract the rectal area as though you were attempting to stop the passage of gas. This action also tenses the correct muscles. Now begin to exercise the muscles regularly, three times each day as follows:

• Tighten the muscles by squeezing them slowly to a count of four and then relaxing them slowly to a count of four. (If the muscles are extremely weak, begin by contracting and relaxing to a slow two count and then work up to more.)
• Repeat the cycle of tightening and relaxation nine more times for a total of 10 sets.
• Do these sets of 10 cycles morning, noon, evening and at bedtime.

Be sure to check your technique in the mirror now and then to be certain you are not using your stomach or buttock muscles by placing your hand on your abdomen or buttocks as you tighten. Your hand should not feel your abdomen or buttocks tighten if you are doing the exercises correctly. You should see some improvement in bladder control within 3 or 4 weeks.

Last Updated: 8/22/2002
The Johns Hopkins University 1996-2003.  All rights reserved. This information is not intended to provide advice on personal medical matters, nor is it intended to be a substitute for consultation.