Kegel Exercises

What it does

A strong, well coordinated pelvic floor closes the bladder outlet when you cough, sneeze or lift, and supports the pelvic organs.

Our physiotherapists use it most often for urinary incontinence, fecal incontinence and pelvic organ prolapse, and it features in our women's health physiotherapy programmes.

How to do it

1. Sit, lie or stand comfortably and breathe normally.
2. Squeeze and lift the muscles as if stopping wind and holding in urine at the same time.
3. Hold for up to 10 seconds, then relax fully for the same time.
4. Then do 10 quick squeezes, relaxing between each.
5. Practise "the knack": squeeze before you cough, sneeze or lift.

How much

Up to 10 long holds and 10 quick squeezes, 3 times a day, for at least 3 months.

Common mistakes

• Squeezing the buttocks, thighs or tummy instead.
• Holding the breath.
• Stopping urine flow regularly as practice.

Stop and check with us if

• You feel pain or can't feel the muscles working. An internal assessment by a pelvic health physiotherapist may help.

Frequently asked questions