Pelvic Muscle Exercises The muscles that surround the vagina, the pelvic muscles, help support the bladder and female organs. Pelvic muscle exercise (PME) was popularized by Dr. Arnold Kegel and is often called Kegel exercises. Multiple studies have shown that PME will be effective in a large percentage of women. Weakened pelvic muscles often result in loss of urine during an increase in abdominal pressure, such as experienced during coughing or sneezing. To begin the exercise, empty your bladder. Adjust your clothing so that you are comfortable and relaxed. Lie down with your head slightly elevated and your knees bent comfortably. Now, try tensing your fist very tight for a count of five. Relax your fist. Can you feel the difference? When you tighten or contract your pelvic muscle, you should keep your abdominal, buttock, and thigh muscles loose. Only your pelvic muscles should be contracted. Should you notice too many muscles contracting, stop and relax for a minute before proceeding. Isolating a specific muscle like your fist will help learn how to focus and concetrate on your pelvic muscle. Try to think about the area around your vagina. Draw the muscles together quickly as though you are trying to stop urinating or a bowel movement. When you have pulled your muscles together quickly and deliberately, actively hold the contraction for ten (10) seconds. Relax after the contraction subsides. Relax completely for about 15 seconds befroe beginning another contraction. When you begin to exercise these muscles, you may note that your muscles tire easily or that you are unable to hold your contraction for the full ten seconds. This is normal. As you continue to exercise, this problem will become less and less. In addition, a short thirty second break at these points of fatigue may be helpful. If you think that you are no longer tightening or contracting your muscles, stop and wait the remainder of the ten second count. By retightening of "flicking" your muscles, you will not be as successful in gaining control and strength. Directions for a Pelvic Muscle Exercise Program To the count of ten seconds: 1. Contract deliberately, quickly, and hard. 2. Actively hold the contraction, hard, and firm. 3. Hold it hard and firm. 4. Hold it hard and firm. 5. Hold it hard and firm. 6. Hold it hard and firm. 7. Hold it hard and firm. 8. Hold it hard and firm. 9. Hold it hard and firm. 10. Relax completely Begin by doing 15 of these contractions three times a day on every other day. Add ten contractions at the end of each month until you build up to 35 contractions in a session. Good Luck.