Source: | Dr. Olasemo Ayodeji MaOzi, Nigeria


This refers to a pelvic floor muscle strengthening exercise which help support structures such as the

uterus, bladder, small intestine, rectum. It can be carried out anytime by both men and women (yes, men do it too).


Many factors can weaken pelvic floor muscles such as pregnancy, childbirth, surgery, aging, excessive straining from constipation or chronic cough and being overweight.

You might benefit from kegels if you have:

-Stress incontinence; leak few drops of urine while sneezing, laughing or coughing.

-Urinary urge incontinence; have a strong urge to urinate just before loosing a large amount of urine.

-fecal incontinence; leak stool.


The exercise can then be done in any position (lying or sitting preferably).

– Find the right muscle: this is identified when you stop urination midstream. Once the appropriate muscle is identified,

– make sure bladder is empty, assume preferred position.

-Tighten your pelvic floor muscles, hold tight for 3-5 seconds

-Relax the muscle and rest for another 3-5 seconds

-Do 3 sets of 10reps (its so easy to do ,you can do it anywhere,even at work).

Breathe deeply and relax your body when doing this exercise.

After about 4-6 weeks ,symptoms should subside.


– Do not practice Kegels while urinating as it can further weaken pelvic floor muscles overtime.

-In women, doing kegels exercise with too much force may cause vaginal muscle to tighten too much.

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