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Home > Kegel Exercisers
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Research demonstrates that urinary incontinence can be eliminated or drastically improved by systematically exercising the supportive pelvic floor muscles. Just like other muscles in the body, these muscles can be strengthened through exercise.
Overview
Although it is well documented by numerous researchers that pelvic floor strengthening improves urinary incontinence, it is also documented that the majority of women do not know how to isolate these muscles and do Kegel exercises correctly. In fact, Bump and colleagues (1) found that 50% of women given verbal instructions about how to perform a pelvic muscle contraction were unable to perform an effective contraction. One fourth adopted a technique that could make their symptoms worse. Because the action of these muscles is not visualized like a biceps or triceps might be, many women perceive that they are exercising correctly when in fact, they may be working the wrong muscles. Abdominal, inner thigh or buttock muscles are often activated instead of isolating and working the pelvic floor muscles.
If your health care provider suggests that pelvic floor strengthening exercises will aid with your incontinence symptoms, there are some easy to use devices that may aid you with your “work-out”.
Devices that help
Several types of aids are available to help you learn to control and strengthen the pelvic floor muscles.
- A handheld monitor with a screen that cues the exercises and displays results is the Myself Pelvic Muscle Trainer
 . This type of device works well for those who respond to and are motivated by a visual display. The inflatable sensor is inserted into the vagina. The display cues you when to contract and when to relax the pelvic floor muscles. If you aren’t doing either correctly, the device will let you know by flashing relax or showing with circles the amount of resistance that you are creating. It’s recommended that you begin with one 5 minute session per day. After 2 weeks, the sessions may be increased to twice a day.
- Another method of strengthening muscles is through the use of StepFree weights.
 As control over the pelvic floor muscles is achieved, the weight is gradually increased. These weights are specially designed to be hygienic and easily inserted and removed. Weights are best used while moving around in the upright position and are less effective when used while lying or sitting. They are simply inserted and you carry on with your activities, gradually working up to 15 minutes twice a day with the weights in place.
- Another effective pelvic floor strengthening device is the Kegelmaster, a progressive
 resistance vaginal exerciser. This device is best used in the reclining position. The plastic device is inserted into the vagina and springs are adjusted according to the amount of resistance that the user develops. As the pelvic floor muscles strengthen, the unit opens and closes more fully and the springs can be adjusted to provide more resistance. Three sets of thirty movements are recommended.
Hard work pays off
These products help to localize the correct muscles, outline exercise regimens and monitor results. Different products work best for different people. Take into consideration the position that you plan to use, the time that you have to set aside to use the device and the type of learner that you are. The strongest motivator for compliance is often the perceived value of the outcome. Strengthening the pelvic floor muscles will make a difference!
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