Kegel’s exercises: strengthening your pelvic muscles

Samyuktha had a baby 6 months ago. She has a small problem: whenever she coughs hard, she leaks a little urine. Subbulakshmi is 57 years old. She is embarrassed because she loses urine when she laughs, sneezes or coughs. She has to wear a pad whenever she goes out. Both Samyuktha and Subbulakshmi are among the thousands women who have weak pelvic floor muscles which has lead to urinary leakage on coughing or sneezing (stress urinary incontinence).

What causes urinary leakage?

Often, seemingly simple body functions can be quite complex. One example of this is urination, which is controlled by a complex set of connections between the brain and the bladder. The bladder passively expands to hold the urine arriving from the kidneys. When the bladder is full, nerves signal the brain and there is an urge to urinate. If the conditions are not right, and there is no appropriate place to urinate, the brain sends signals to the bladder which stays relaxed and urination is not allowed. When conditions are right, muscles in the bladder contract, and urine starts to flow.

Damage to the pelvic floor muscles that help support the uterus, bladder, urethra and rectum can allow those body parts to sag. Pregnancy, childbirth, excess weight, chronic coughing and just getting older can all take a toll on the pelvic floor muscles. Some women have a genetic predisposition to weak connective tissue. When the pelvic floor muscles weaken, the pelvic organs descend and bulge into the vagina, a condition known as uterine or vaginal prolapse. The effects of pelvic organ prolapse range from uncomfortable pelvic pressure to leakage of urine or motion.

What are Kegel’s exercises?

Kegel’s exercises are specifically focused on the pelvic floor muscles which support the uterus, bladder and bowel. They are useful both for prevention and treatment. By keeping the pelvic floor muscles toned, the risk of urinary leakage with aging can be reduced. Kegel’s exercises can also help control urinary incontinence.

Women who are at risk for developing urinary incontinence or those who already have the problem will benefit form these exercises. Kegel’s exercises are recommended during pregnancy and after delivery. Well-toned pelvic floor muscles may make it less likely to develop urine leakage common near the end of pregnancy and prone to persist long after childbirth.