Version June 2024
| Identify the correct muscles to contract. Women can do this by placing a finger in the vagina and squeezing the muscles around their finger. Another way is for a woman to imagine that she is sitting on a marble. Imagine using the vaginal muscles to gently lift the marble off the chair. The muscles of the buttocks, abdomen, and thighs should not be used. |
| Second, hold the pelvic muscle contraction approximately 8 to 10 seconds, and then relax the muscles; adequate relaxation is as important as contraction. In the beginning, it may not be possible to hold the contraction for more than one second. Perform 8 to 12 contractions followed by relaxation three times. Try to do this every day, but no less than three or four times a week. The exercise regimen should be continued for at least 15 to 20 weeks. |
| Over time, try to hold the contraction harder and for a longer time. These exercises need to be continued indefinitely to have a lasting effect, similar to other forms of exercise. |
| In patients whose muscles are weak, the exercises should initially be done while lying down. As the muscles become stronger, the exercises may be done while sitting or standing. The muscles should be contracted during activities that can cause urine leakage, such as during physical exercise, lifting, coughing, or sneezing. |
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