How to Properly Do Kegel Exercises

(Jan. 25, 2006) -- Incorporating Kegel exercises into your daily routine will help with some SUI (stress urinary incontinence) control. There are three kinds of Kegels and they need to be done repeatedly to strengthen the muscle at the base of the bladder. These exercises do not help the muscle spasm inside the bladder which can cause urge incontinence. Just like with any exercise, repetition makes the muscle stronger, over time. It usually takes about three months to get good control and build up its strength.

The first Kegel exercise most women know as the quick kegel, which is where you rapidly squeeze and release the muscles of the vagina ten times in a row (this should take about ten seconds).

The second exercise is called the slow kegel where you squeeze and hold it for five seconds and relax. Repeat this ten times in a row (this should take about fifty seconds).

Lastly, the pull-in kegel is when you imagine you are sitting in an inch of water and your vagina is a vacuum cleaner trying to suck it up. When properly performed, you tighten your buttocks and pulling up and in and in the front. Hold that position for five seconds and release. Perform this exercise ten times in a row (this should take about fifty seconds.)

Remember to do these kegel exercises four times a day. For example, you can perform them two times while driving to and from work since these exercises require no lifting and no one will know what you are doing in your car. Traffic lights and stop signs are excellent places to practice. Sitting at the computer, talking on the phone, reading a book, eating a meal and watching TV are all good opportunities to kegel! Increase by five reps each week until you are doing 40 in a row.

It takes repetition to build up muscle strength. It will take about three months for you to have good control and be able to stop accidents. Once you have control of these muscles, back down to ten reps four times a day, as a maintenance level. Even with surgery, it is important to keep up with kegels since it helps in another place. Together there can be excellent results!

Dr. Troy Robbin Hailparn is the only female Board-Certified OB-GYN in the U.S. trained in Laser Vaginal Rejuvenation and Laser Reduction Labioplasty. She is Medical Director of the Laser Vaginal Rejuvenation Institute of San Antonio. Visit her website at: www.cosmeticgyn.net. Her e-mail address: info@cosmeticgyn.net, or call 210-615-6646 for more information and a free consultation.

SKIN DEEP is a wonderful, high-quality magazine designed to educate the public regarding plastic surgery, skin care, anti-aging, health, medicine and so much more. SKIN DEEP can be purchased from these locations around the country.