Kegels

Kegels are exercises designed to strengthen the pelvic floor muscles, a group of muscles that support the bladder, uterus or prostate, and rectum. Named after Dr. Arnold Kegel, who popularized them in the 1940s, these exercises are commonly used to reduce urinary incontinence, help manage pelvic organ prolapse, and improve sexual function. They are practiced by both women and men and can be part of a broader pelvic health program.

To locate the pelvic floor muscles, try stopping urination midstream; the muscles you tighten are the pelvic floor. When practicing, avoid contracting the abdomen, buttocks, or thighs. Focus on gentle, controlled contractions.

Technique and routine: contract the pelvic floor muscles and hold for a short period, then release. Start with holds of about 3–5 seconds, with 5–10 seconds of rest between repetitions. Aim for about 10 repetitions per session, and complete 2–3 sessions daily. Gradually increase hold time to around 10 seconds as strength improves. Exercises can be done lying down, sitting, or standing, and should be performed with steady breathing and without using the breath or bearing down.

Who should consider them: Kegels are often recommended for women after childbirth, those with urinary incontinence, and men after certain prostate procedures. They can be part of conservative management for pelvic organ prolapse or persistent pelvic floor symptoms. People with pelvic pain, recent pelvic surgery, or unfamiliar symptoms should consult a healthcare provider before starting, and may benefit from guided instruction or biofeedback.

Evidence and limitations: research supports moderate benefits for stress urinary incontinence and postpartum recovery, while evidence for other conditions varies. Correct technique is essential; overdoing or performing with poor form can worsen symptoms.