Lifestyle and home remediesBy Mayo Clinic staff
Kegel exercises strengthen your pelvic floor muscles, which support the uterus, bladder and bowel. A strengthened pelvic floor provides better support for your pelvic organs and relief from symptoms associated with a cystocele.
To perform Kegel exercises, follow these steps:
- Tighten (contract) your pelvic floor muscles — the muscles you use to stop urinating.
- Hold the contraction for five seconds, then relax for five seconds.
- Work up to holding the contraction for 10 seconds at a time.
- Do three sets of 10 repetitions of the exercises each day.
Kegel exercises may be most successful when they're taught by a therapist using biofeedback. Biofeedback involves monitoring devices to help ensure that you're tightening the proper muscles with the optimal intensity and duration.
Once you've learned the proper method, you can do Kegel exercises discreetly just about anytime, whether you're sitting at your desk or relaxing on the couch.
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