Kegel Exercises Explained
Introduction
Kegel exercises are important…but not only them. A lot of people hear “urinary incontinence” and immediately think, “Let me just start doing Kegels.” While Kegels do help, relying on them alone can lead to little improvement; or unnecessary frustration–especially when they’re not done correctly.
This is Part 2 of our urinary incontinence post. Here, we’ll talk about some myths, Kegel exercises and how to manage urinary incontinence without fear, shame, or feeling like you’re doing something wrong. If you haven’t read Part 1, take a quick look at it first. Then let’s dive in.
Myths and Truths of Urinary Incontinence
Myth 1: “If I stop drinking water, I won’t leak.”
Truth: No. Cutting down on water can actually irritate your bladder, making urgency and frequent urination worse.
Myth 2: “Just do Kegels”
Truth: Kegels are not a magic fix because,
Some people have weak pelvic floor muscles
Others have overactive or tight pelvic floor muscles
Some simply cannot activate the muscles correctly
And doing the wrong exercise for the wrong problem can worsen symptoms.
Myth 3: “Leakage after childbirth or with age is normal.”
Truth: It may be common, but it is not normal–and it is treatable.
How to Manage Urinary Incontinence
Before attempting to manage urinary incontinence on your own—especially at home—it is important to consult a Physiotherapist. You may also reach us directly at +2348126973878.
Why Do You Need a Physiotherapist?
Effective management of urinary incontinence begins with proper assessment. A physiotherapist is trained to:
Identify the type of urinary incontinence present
Assess pelvic floor muscle strength, endurance, and coordination
Identify contributing factors such as posture, breathing patterns, core control, and lifestyle habits
This assessment also involves helping you correctly identify your pelvic floor muscles, as many individuals unknowingly activate the wrong muscle groups. Only after this evaluation can an appropriate and safe management plan be designed.
Kegel Exercises: An Important Part of Management
One commonly recommended intervention for urinary incontinence is Kegel exercises (pelvic floor muscle training). However, these exercises are most effective when performed correctly and for the right indication. Below is a guide on how Kegel exercises are properly performed.
Find a relaxed position – sit, stand, or lie.
Identify the correct muscles – the targeted muscles are the pelvic floor muscles surrounding the vagina. Gently squeeze or lift these muscles as if you are trying to stop the flow of urine — without actually holding urine.
Hold the contraction for up to 5 seconds, if comfortable.
Relax the muscles completely for 3–5 seconds.
Perform 8–10 repetitions of the contraction and relaxation.
Repeat the entire cycle twice daily — in the morning and in the evening.
Progress gradually – increase hold time and repetitions gradually, ideally under the guidance of a Physiotherapist.
While doing this, avoid the following:
❌ Squeezing the buttocks or thighs
❌ Pulling in the stomach aggressively
❌ Holding your breath
❌ Over-squeezing without relaxing
❌ Doing Kegels during urination
Now that we have addressed one aspect of management, let us explore the other effective approaches to managing urinary incontinence.
Other managements for Urinary Incontinence
Education – The Physio Diary has helped with this by addressing what you need to know about it.
Bladder Training – like scheduling voiding time.
Lifestyle and behavioural modifications – like reducing fluid intake, weight management, managing constipation, or avoiding strain.
Breathing, core and postural control.
Final Thoughts
Managing urinary incontinence is not about one exercise or one strategy. It is about understanding the condition, addressing contributing factors, and applying the right interventions at the right time.
With the guidance of a Physiotherapist, there is safety, effectiveness, and lasting results. For more information, you can contact us at +2348126973878.
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