7312 E Deer Valley Rd, Suite 110, Scottsdale, AZ 85255

Get back your pelvic control with Kegel exercises

Having problems with holding urine or bowel control? Most likely you have weakened pelvic floor muscles.

Kegel exercises (named after Dr. Arnold Kegel) are strengthening exercises consisting of contracting and relaxing the pelvic floor muscles that support the pelvic organs, such as the bladder, bowel and uterus in women. Pelvic floor muscles control the flow of urine, contract during orgasm and aid in childbirth. Pelvic muscles can be weakened by pregnancy, childbirth, aging and being overweight.

Other than treating urinary incontinence (inability to hold urine) or loss of bowel control, Kegel exercises have been found to prevent or treat prolapse (pelvic organs protruding into the vagina or rectum), erectile dysfunction and premature ejaculation.

In a study published in BJU International of 55 men, 40% had regained normal erectile function while 35.5% improved after six months of pelvic floor exercise therapy. Another analysis also evaluated 18 patients undergoing 15 to 20 sessions of pelvic floor rehabilitation for premature ejaculation. Results showed that 11 patients were cured and recovered control of the ejaculatory reflex.

There are several modifications of Kegel exercise and most of them are quite simple. Kegels maybe performed while lying down or sitting down anywhere:

  • Without holding breath, consciously tighten or squeeze the muscles in the vagina (women) and anus (men) like stopping urine flow.
  • Hold for a count of 10 and relax for a count of 10.
  • Do 10 sets and perform at least three times per day.

Another technique is to tighten the pelvic muscles around an imaginary clock, squeezing at 12, 3, 6 and 9 o'clock positions.

It may take four to six weeks to notice some improvements and three months to see a major change. Kegels should be done with an empty bladder, as exercising with a full bladder or while emptying can also weaken the muscles or lead to urinary tract infection.

Archive

Healthcare Designed Around Your Needs

Whether your lifestyle dictates the need for concierge-style 24/7 access to your personal physician or direct access medicine for yourself or your family, you'll find it here. Highly focused personal care from a board-certified family practitioner with more than two decades' experience. Known as the valley's premier provider of integrative and functional medicine, Dr. Sosnowski has a strong reputation for investing inordinate amounts of time getting to know, diagnose and treat her patients.

Patient Reviews

This was my first visit with Dr. Sosnowski and it was the most thorough physical I have ever had. My appointment was scheduled to be two hours so that we could go through all my medical history and have a physical exam. It was so nice to be able to have someone really listen to you and answer your questions. Dr. Sosnowski was knowledgeable and thorough. I left with a few things to implement now while we have lab work done (also very thorough and extensive) and a plan to move forward towards good health.

A Doctor's Personal Story

"FUNCTIONAL MEDICINE LITERALLY SAVED MY LIFE."

by Jennifer J. Sosnowski, MD, FAAFP, ABoIM, IFMCP

"My personal struggle in overcoming six years of chronic daily migraines was the catalyst that led me to become an expert in functional and integrative medicine. My exasperation with the conveyor belt approach of today's mainstream medical industry inspired me to launch MVP Medical Care. My focus is on you, the patient - insurance companies don't dictate your care."