Kegel and Pelvic Floor Exercises

Kegel exercises are designed to strengthen your pelvic floor muscles. The pelvic floor muscles hold up your bladder. They also support the uterus and bowel (large intestine). Kegel exercises can help men and women who have problems leaking urine or stool. 

In women, the pelvic muscles can weaken from pregnancy and childbirth. In men and women, certain types of surgery, older age and being overweight can add to weakened pelvic floor muscles. The good news is anyone can do Kegel exercises at any time and in any place. 

Contact your health care provider if you need help or have questions. In some cases, patients may be referred to a physical therapist who specializes in pelvic floor exercises. 

People should do Kegel exercises 3 times a day. These tips may help.

  1. Make sure your bladder is empty and then stand, sit or lie down. Changing positions will make the pelvic floor muscles the strongest.
  2. Tighten your pelvic floor muscles, hold tight and count to eight.
  3. Relax the muscles and count to 10.
  4. Repeat 10 to 15 times.
  5. Make sure you’re not tightening your stomach, thigh, buttock or chest muscles.
  6. Avoid doing Kegel exercises while you urinate. This can weaken your pelvic floor muscles and cause damage to your bladder and kidneys. 
  7. Hang in there and stay encouraged!

Blueberry and Maple Syrup Crunch


Fruit Base

  • 4 cups Fresh or Frozen Blueberries
  • 1/2 cup Maple Syrup
  • 2 tbsp Cornstarch
  • 1 1/2 tsp Grated orange zest


  • 1/2 cup Old Fashioned Rolled Oats
  • 1/2 cup All-purpose Flour
  • 1/3 cup Brown Sugar, packed
  • 1/4 cup Chopped pecans
  • 3 tbsp Butter, melted


  1. Preheat oven to 350°F.
  2. Combine ingredients for Fruit Base and spread in 8” square pan.
  3. Combine Topping ingredients and sprinkle over Fruit Base.
  4. Bake at 350°F 40 - 45 minutes (5 minutes longer for frozen blueberries) or until top is golden and fruit is bubbly.  |  SPRING 2019  |  UROLOGYHEALTH extra