Kegel Exercise (Pelvic Floor Muscle Training):

(PFMT)(aka Kegel exercises)

(These exercises are used for treatment of premature ejaculation for developing control on pelvic floor, urinary incontinence, pelvic floor weakening mostly after pregnancy)

General instructions for pelvic floor muscle exercisesThis is a general pelvic floor muscle exercise programme. Discuss with your doctor the schedule for your individual programme.Always practice the exercises with an empty bladder.

The first exercise is aimed at the front pelvic floor.• Find a position that is comfortable for you, this could be laying down, sitting, or standing.• Squeeze and pull up your pelvic floor muscles as though you are trying to stop the flow of urine, and relax immediately. Repeat this fast exercise up to 10 times.• Next, do the same exercise again but this time try to hold on for up to 5 seconds before relaxing. Repeat this slower exercise up to 10 times. It may take a few weeks for you to manage to hold for 5 second before relaxing. Your muscles have to build up strength.

The next exercise is aimed at your rear pelvic floor.• Squeeze and pull up the muscles as though you are trying to stop the flow from your rectum, and relax. Repeat this exercise up to 10 times.• Perform the same exercise again but this time try to hold the squeeze and pull sensation for up to 5 seconds before relaxing. Repeat up to 10 times.

These exercises work best if they are repeated every day. It takes at least 3 months for the muscles to gain strength and tone.Remember that you are training muscles and over- exercising can harm them. Do not try to do more than 10 repetitions of each exercise in one attempt and do not do more than 3 cycles of exercises in a day. Your specialist nurse or urologist will give you a personalised schedule.