Pelvic Floor Muscle Training (Kegels)
Overview:
Targeted isometric contractions to strengthen the levator ani and pelvic diaphragm, supporting internal organs and sphincteric control.
Sit, lie down, or stand in a comfortable position, relaxing your breathing.
Identify the correct muscles by imagining you are trying to stop the flow of urine mid-stream or stop passing gas.
Squeeze and draw these deep pelvic muscles inward and upward.
Hold the contraction for 5 seconds, breathing normally without holding your breath.
Relax the muscles completely for 5-10 seconds. Repeat 10 times in a row.
Need Guidance?
Make sure you are executing your home program with correct alignment to avoid kinetic compensation.
Consult a PhysioRecommended For
Supervised Program
Always consult our clinic to custom-tailor the reps and sets for your clinical state.
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Verified Author Protocol
Dr. Karolin Rockson, PT (BPT), Ex. CMC - Vellore
Board: Indian Association of Physiotherapists (IAP)
Reg No: PT-84729
Medically Reviewed
This clinical content has been thoroughly reviewed and validated by our senior physiotherapy board for medical accuracy, evidence-based practices, and clinical safety.
Medical Disclaimer
This information is for educational purposes only and should not replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.