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1. Shard Calculation

Query:

Response:

Calculated Shard: 40 (from laksa084)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa040.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/womens-health\/in-depth\/kegel-exercises\/art-20045283","crawl_time":1775015413,"first_indexed_time":1501148297,"http_code":200,"src_unparsed":"org,mayoclinic!www,\/healthy-lifestyle\/womens-health\/in-depth\/kegel-exercises\/art-20045283 s443","src_root_hash":"1608882045018104440","history_drop_reason":null,"meta_title":"Kegel exercises: A how-to guide for women - Mayo Clinic","meta_descriptions":["Find out how to strengthen your pelvic floor muscles."],"attrs_boilerpipe_text":"If you have trouble doing Kegel exercises or your symptoms don't get better, ask your healthcare professional for help. Or you could meet with a physical therapist who has experience teaching pelvic floor exercises. Your healthcare professional or physical therapist can show you how to exercise the correct muscles.\nSometimes, other techniques are used along with Kegels. For instance, your healthcare professional may recommend that you use a device called a vaginal cone. You place the weighted cone into your vagina. Then you squeeze your pelvic muscles to hold the cone in place. You do this for a certain amount of time while standing or walking.\nAnother technique that might help along with Kegels is called biofeedback. During a biofeedback session, your healthcare professional places a pressure sensor into your vagina or rectum. As you relax and squeeze your pelvic floor muscles, a monitor measures and displays your pelvic floor activity.\nOr your healthcare professional may recommend a technique called electrical stimulation. A device releases a mild electric current that causes you to squeeze your pelvic muscles as you would during Kegels.","attrs_markdown":"[Skip to content](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/womens-health\/in-depth\/kegel-exercises\/art-20045283#main-content)\n\n[![Mayo Clinic Home Page](https:\/\/assets.mayoclinic.org\/content\/dam\/mayoclinic\/images\/logos\/mayo-clinic-logo.svg)](https:\/\/www.mayoclinic.org\/)\n\n[![Mayo Clinic Home Page](https:\/\/assets.mayoclinic.org\/content\/dam\/mayoclinic\/images\/logos\/mayo-clinic-logo.svg)](https:\/\/www.mayoclinic.org\/)\n\n- [Request appointment](https:\/\/www.mayoclinic.org\/appointments)\n- [Log in](https:\/\/onlineservices.mayoclinic.org\/content\/staticpatient\/showpage\/patientonline)\n- Search\n- Menu\n  \n  [Request appointment](https:\/\/www.mayoclinic.org\/appointments)\n  \n  [Donate](https:\/\/give.mayoclinic.org\/give\/609586\/#!\/donation\/checkout)\n  \n  [Diseases & conditions](https:\/\/www.mayoclinic.org\/diseases-conditions)\n  \n  [Find a doctor](https:\/\/www.mayoclinic.org\/appointments\/find-a-doctor)\n  \n  - 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Type 3 or more letters to display suggested search options.\n\nWhen results are available, use up and down arrow keys to navigate. Press space key to fill the input with the suggestion or enter key to search with the suggestion.Search by keyword or phrase\n\nSearch\n\n[Home](https:\/\/www.mayoclinic.org\/)\n\n1. [Home](https:\/\/www.mayoclinic.org\/)\n2. [Healthy Lifestyle](https:\/\/www.mayoclinic.org\/healthy-lifestyle)\n3. [Women's health](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/womens-health\/basics\/womens-health\/hlv-20049411)\n4. Kegel exercises: A how-to guide for women\n\n# Kegel exercises: A how-to guide for women\nKegel exercises can help prevent or control urinary leaking and other pelvic floor symptoms. Here's a step-by-step guide to doing Kegel exercises correctly.\n\n[By Mayo Clinic Staff](https:\/\/www.mayoclinic.org\/about-this-site\/meet-our-medical-editors)\n\nOct. 08, 2024\n\nKegel exercises strengthen the pelvic floor muscles. These muscles support the uterus, bladder, small intestine and rectum. Kegel exercises also are known as pelvic floor muscle training.\n\nWith practice, you can do Kegels just about anytime. But before you start doing these exercises, learn how to find the correct muscles and understand the proper technique.\n\n## Why Kegel exercises matter\nMany factors can weaken your pelvic floor muscles, including:\n\n- Pregnancy.\n- Childbirth.\n- Surgery.\n- Aging.\n- Too much straining from constipation or lots of coughing.\n- Being overweight.\n\nYou might benefit from doing Kegel exercises if you:\n\n- Leak a few drops of urine while sneezing, laughing or coughing. This is known as stress incontinence.\n- Leak urine after having a strong, sudden urge to urinate. This is called urge incontinence.\n- Leak stool, also known as fecal incontinence.\n\nKegels are less helpful for people who leak lots of urine when they sneeze, cough or laugh. Also, Kegel exercises are less helpful for people who suddenly leak small amounts of urine due to a full bladder. This is called overflow incontinence.\n\nKegel exercises also can be done during pregnancy or after childbirth to help ease or prevent incontinence symptoms.\n\nBefore you start doing Kegels, ask your healthcare professional if these exercises are right for you.\n\n![Female pelvic floor muscles](https:\/\/assets.mayoclinic.org\/content\/dam\/hecs-ccms\/global\/images\/pc-articles\/2025\/10\/06\/WO00119-IM01396-mcdc7-femalekegelexercisesthu-en.jpg)\n\n### Female pelvic floor muscles\nThe pelvic floor muscles support the pelvic organs. Those organs include the uterus, bladder and rectum. Kegel exercises can help strengthen the pelvic floor muscles.\n\n## How to do Kegel exercises\nTo get started:\n\n- **Find the right muscles.** There are a few ways to find your pelvic floor muscles. Squeeze the muscles you use to stop passing gas. Or squeeze the muscles you use to stop urination in midstream. You should notice a slight pulling feeling in your rectum and vagina. You also could place your finger into your vagina and squeeze as if trying to hold in urine. A feeling of tightness around your finger means you're squeezing the pelvic floor muscles. Once you've found the right muscles, you can do Kegel exercises lying down, seated or standing. You might find it easiest to do them lying down at first.\n- **Perfect your technique.** To do Kegels, imagine you're sitting on a marble. Tighten your pelvic muscles as if you're lifting the marble upward, toward your head. Try it for three seconds at a time. Then relax for a count of three.\n- **Keep your focus.** For best results, focus on tightening only your pelvic floor muscles. Try not to flex the muscles in your stomach area, thighs or buttocks. And don't hold your breath. Instead, breathe freely during the exercises.\n- **Repeat three times a day.** In general, aim to do at least three sets a day. Work up to doing 10 to 15 Kegels in each set. You could do one set lying down, one set seated and one set standing. You also can ask your healthcare professional to make a Kegel exercise plan that's tailored just for you.\n\nDon't make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegels while emptying your bladder can keep your bladder from emptying fully. This raises the risk of a urinary tract infection.\n\n## When to do your Kegels\nMake Kegel exercises part of your daily routine by setting reminders for yourself.\n\nYou can do Kegels just about anywhere, whether you're sitting at your desk or relaxing on the couch. And it's likely that no one else will notice that you're doing Kegels.\n\n## When you're having trouble\nIf you have trouble doing Kegel exercises or your symptoms don't get better, ask your healthcare professional for help. Or you could meet with a physical therapist who has experience teaching pelvic floor exercises. Your healthcare professional or physical therapist can show you how to exercise the correct muscles.\n\nSometimes, other techniques are used along with Kegels. For instance, your healthcare professional may recommend that you use a device called a vaginal cone. You place the weighted cone into your vagina. Then you squeeze your pelvic muscles to hold the cone in place. You do this for a certain amount of time while standing or walking.\n\nAnother technique that might help along with Kegels is called biofeedback. During a biofeedback session, your healthcare professional places a pressure sensor into your vagina or rectum. As you relax and squeeze your pelvic floor muscles, a monitor measures and displays your pelvic floor activity.\n\nOr your healthcare professional may recommend a technique called electrical stimulation. A device releases a mild electric current that causes you to squeeze your pelvic muscles as you would during Kegels.\n\n## When to expect results\nIf you make a habit of doing Kegel exercises, you can expect results within about a few weeks to a few months. For example, you might leak urine less often. To keep getting benefits from Kegels, make these exercises a lasting part of your daily routine.\n\nShow references\n\n1. Partin AW, et al., eds. Conservative management of urinary incontinence: Behavioral and pelvic floor therapy, urethral and pelvic devices. In: Campbell-Walsh-Wein Urology. 12th ed. Elsevier; 2021. https:\/\/www.clinicalkey.com. Accessed Feb. 28, 2024.\n2. Strengthening your pelvic floor muscles. Urology Care Foundation. https:\/\/www.urologyhealth.org\/healthy-living\/care-blog\/kegel-exercises-for-incontinence. Accessed Feb. 28, 2024.\n3. Okeahialam NA, et al. Pelvic floor muscle training: A practical guide. BMJ. 2022; doi:10.1136\/bmj-2022-070186.\n4. Kegel exercises. National Institute of Diabetes and Digestive and Kidney Diseases. https:\/\/www.niddk.nih.gov\/health-information\/urologic-diseases\/kegel-exercises. Accessed Feb. 28, 2024.\n5. Urinary incontinence in adults. Merck Manual Professional Version. https:\/\/www.merckmanuals.com\/professional\/genitourinary-disorders\/voiding-disorders\/urinary-incontinence-in-adults. Accessed Feb. 28, 2024.\n6. What I need to know about bladder control for women. GovInfo. https:\/\/www.govinfo.gov\/app\/details\/GOVPUB-HE20-PURL-gpo3102. Accessed Feb. 29, 2024.\n7. Kellerman RD, et al. Urinary incontinence. In: Conn's Current Therapy 2024. Elsevier; 2024. https:\/\/www.clinicalkey.com. Accessed Feb. 29, 2024.\n\n[Print](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/womens-health\/in-depth\/kegel-exercises\/art-20045283?p=1)\n\n## Related content\n- [10 great health foods](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/10-great-health-foods\/art-20546837)\n- [8 brain health tips for a healthier you](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/healthy-aging\/in-depth\/brain-health-tips\/art-20555198)\n- [Exercise: 7 benefits of regular physical activity](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise\/art-20048389)\n- [Health issues for lesbians and other women who have sex with women](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/health-issues-for-lesbians\/art-20047202)\n- [Heart disease in women: Understand symptoms and risk factors](https:\/\/www.mayoclinic.org\/diseases-conditions\/heart-disease\/in-depth\/heart-disease\/art-20046167)\n- [Heart-healthy diet: 8 steps to prevent heart disease](https:\/\/www.mayoclinic.org\/diseases-conditions\/heart-disease\/in-depth\/heart-healthy-diet\/art-20047702)\n\n- [Shaving hair](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/expert-answers\/hair-removal\/faq-20058427)\n- [Vaccines for adults: Which do I need?](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/vaccines\/art-20046750)\n- [Vagina: What's typical, what's not](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/womens-health\/in-depth\/vagina\/art-20046562)\n\nShow 3 more\n***\n\n## Products & services\n- [A Book: Ageless Aging](https:\/\/order.store.mayoclinic.com\/flex\/mmv\/ageles2\/?altkey=AAGEORG&utm_source=MC-DotOrg-PS&utm_medium=Link&utm_campaign=AgelessAging-Book&utm_content=AAGE)\n- [A Book: Live Younger Longer](https:\/\/order.store.mayoclinic.com\/flex\/mmv\/livey01\/?utm_source=MC-DotOrg-PS&utm_medium=Link&utm_campaign=LiveYounger-Book&utm_content=LIVEY1)\n- [A Book: Mayo Clinic Family Health Book](https:\/\/order.store.mayoclinic.com\/flex\/mmv\/fhblc01\/?altkey=FHBORG&utm_source=MC-DotOrg-PS&utm_medium=Link&utm_campaign=FamilyHealth-Book&utm_content=FHB)\n- [A Book: Mayo Clinic on High Blood Pressure](https:\/\/order.store.mayoclinic.com\/flex\/mmv\/hpbhc01\/?altkey=HBPPRD&utm_source=MC-DotOrg-PS&utm_medium=Link&utm_campaign=HBP-Book&utm_content=HBP)\n- [A Book: Mayo Clinic on Incontinence](https:\/\/order.store.mayoclinic.com\/flex\/mmv\/incon01\/?utm_source=MC-DotOrg-PS&utm_medium=Link&utm_campaign=Incontinence-Book&utm_content=INC)\n- [A Book: Mayo Clinic on Osteoporosis](https:\/\/order.store.mayoclinic.com\/flex\/mmv\/osteo01?utm_source=MC-DotOrg-PS&utm_medium=Link&utm_campaign=Osteoporosis-Book&utm_content=OST)\n\n- [Assortment Women's Health Products from Mayo Clinic Store](https:\/\/store.mayoclinic.com\/health\/women-s.html?utm_source=dc&utm_medium=link&utm_campaign=women)\n- [Available Incontinence Products from Mayo Clinic Store](https:\/\/store.mayoclinic.com\/daily-living\/incontinence-underwear-pads.html?utm_source=dc&utm_medium=link&utm_campaign=incontinence)\n- [Newsletter: Mayo Clinic Health Letter — Digital Edition](https:\/\/order.store.mayoclinic.com\/flex\/mmv\/hldigar\/?altkey=HLEMORG)\n\nShow 3 more\n***\n\n## Women’s health topics – straight to your inbox\nGet the latest information from our Mayo Clinic experts on women’s health topics, serious and complex conditions, wellness and more. 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All rights reserved.\n\nLanguage:\n\nEnglish\n\n- [English](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/womens-health\/in-depth\/kegel-exercises\/art-20045283)\n- [Español](https:\/\/www.mayoclinic.org\/es\/healthy-lifestyle\/womens-health\/in-depth\/kegel-exercises\/art-20045283)\n- [العربية](https:\/\/www.mayoclinic.org\/ar\/healthy-lifestyle\/womens-health\/in-depth\/kegel-exercises\/art-20045283)\n- [简体中文](https:\/\/www.mayoclinic.org\/zh-hans\/healthy-lifestyle\/womens-health\/in-depth\/kegel-exercises\/art-20045283)","attrs_readable_markdown":"If you have trouble doing Kegel exercises or your symptoms don't get better, ask your healthcare professional for help. Or you could meet with a physical therapist who has experience teaching pelvic floor exercises. Your healthcare professional or physical therapist can show you how to exercise the correct muscles.\n\nSometimes, other techniques are used along with Kegels. For instance, your healthcare professional may recommend that you use a device called a vaginal cone. You place the weighted cone into your vagina. Then you squeeze your pelvic muscles to hold the cone in place. You do this for a certain amount of time while standing or walking.\n\nAnother technique that might help along with Kegels is called biofeedback. During a biofeedback session, your healthcare professional places a pressure sensor into your vagina or rectum. As you relax and squeeze your pelvic floor muscles, a monitor measures and displays your pelvic floor activity.\n\nOr your healthcare professional may recommend a technique called electrical stimulation. A device releases a mild electric current that causes you to squeeze your pelvic muscles as you would during Kegels.","meta_canonical":null}

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Boilerpipe Text	If you have trouble doing Kegel exercises or your symptoms don't get better, ask your healthcare professional for help. Or you could meet with a physical therapist who has experience teaching pelvic floor exercises. Your healthcare professional or physical therapist can show you how to exercise the correct muscles. Sometimes, other techniques are used along with Kegels. For instance, your healthcare professional may recommend that you use a device called a vaginal cone. You place the weighted cone into your vagina. Then you squeeze your pelvic muscles to hold the cone in place. You do this for a certain amount of time while standing or walking. Another technique that might help along with Kegels is called biofeedback. During a biofeedback session, your healthcare professional places a pressure sensor into your vagina or rectum. As you relax and squeeze your pelvic floor muscles, a monitor measures and displays your pelvic floor activity. Or your healthcare professional may recommend a technique called electrical stimulation. A device releases a mild electric current that causes you to squeeze your pelvic muscles as you would during Kegels.
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Type 3 or more letters to display suggested search options. When results are available, use up and down arrow keys to navigate. Press space key to fill the input with the suggestion or enter key to search with the suggestion.Search by keyword or phrase Search [Home](https://www.mayoclinic.org/) 1. [Home](https://www.mayoclinic.org/) 2. [Healthy Lifestyle](https://www.mayoclinic.org/healthy-lifestyle) 3. [Women's health](https://www.mayoclinic.org/healthy-lifestyle/womens-health/basics/womens-health/hlv-20049411) 4. Kegel exercises: A how-to guide for women # Kegel exercises: A how-to guide for women Kegel exercises can help prevent or control urinary leaking and other pelvic floor symptoms. Here's a step-by-step guide to doing Kegel exercises correctly. [By Mayo Clinic Staff](https://www.mayoclinic.org/about-this-site/meet-our-medical-editors) Oct. 08, 2024 Kegel exercises strengthen the pelvic floor muscles. These muscles support the uterus, bladder, small intestine and rectum. Kegel exercises also are known as pelvic floor muscle training. With practice, you can do Kegels just about anytime. But before you start doing these exercises, learn how to find the correct muscles and understand the proper technique. ## Why Kegel exercises matter Many factors can weaken your pelvic floor muscles, including: - Pregnancy. - Childbirth. - Surgery. - Aging. - Too much straining from constipation or lots of coughing. - Being overweight. You might benefit from doing Kegel exercises if you: - Leak a few drops of urine while sneezing, laughing or coughing. This is known as stress incontinence. - Leak urine after having a strong, sudden urge to urinate. This is called urge incontinence. - Leak stool, also known as fecal incontinence. Kegels are less helpful for people who leak lots of urine when they sneeze, cough or laugh. Also, Kegel exercises are less helpful for people who suddenly leak small amounts of urine due to a full bladder. This is called overflow incontinence. Kegel exercises also can be done during pregnancy or after childbirth to help ease or prevent incontinence symptoms. Before you start doing Kegels, ask your healthcare professional if these exercises are right for you. ![Female pelvic floor muscles](https://assets.mayoclinic.org/content/dam/hecs-ccms/global/images/pc-articles/2025/10/06/WO00119-IM01396-mcdc7-femalekegelexercisesthu-en.jpg) ### Female pelvic floor muscles The pelvic floor muscles support the pelvic organs. Those organs include the uterus, bladder and rectum. Kegel exercises can help strengthen the pelvic floor muscles. ## How to do Kegel exercises To get started: - Find the right muscles. There are a few ways to find your pelvic floor muscles. Squeeze the muscles you use to stop passing gas. Or squeeze the muscles you use to stop urination in midstream. You should notice a slight pulling feeling in your rectum and vagina. You also could place your finger into your vagina and squeeze as if trying to hold in urine. A feeling of tightness around your finger means you're squeezing the pelvic floor muscles. Once you've found the right muscles, you can do Kegel exercises lying down, seated or standing. You might find it easiest to do them lying down at first. - Perfect your technique. To do Kegels, imagine you're sitting on a marble. Tighten your pelvic muscles as if you're lifting the marble upward, toward your head. Try it for three seconds at a time. Then relax for a count of three. - Keep your focus. For best results, focus on tightening only your pelvic floor muscles. Try not to flex the muscles in your stomach area, thighs or buttocks. And don't hold your breath. Instead, breathe freely during the exercises. - Repeat three times a day. In general, aim to do at least three sets a day. Work up to doing 10 to 15 Kegels in each set. You could do one set lying down, one set seated and one set standing. You also can ask your healthcare professional to make a Kegel exercise plan that's tailored just for you. Don't make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegels while emptying your bladder can keep your bladder from emptying fully. This raises the risk of a urinary tract infection. ## When to do your Kegels Make Kegel exercises part of your daily routine by setting reminders for yourself. You can do Kegels just about anywhere, whether you're sitting at your desk or relaxing on the couch. And it's likely that no one else will notice that you're doing Kegels. ## When you're having trouble If you have trouble doing Kegel exercises or your symptoms don't get better, ask your healthcare professional for help. Or you could meet with a physical therapist who has experience teaching pelvic floor exercises. Your healthcare professional or physical therapist can show you how to exercise the correct muscles. Sometimes, other techniques are used along with Kegels. For instance, your healthcare professional may recommend that you use a device called a vaginal cone. You place the weighted cone into your vagina. Then you squeeze your pelvic muscles to hold the cone in place. You do this for a certain amount of time while standing or walking. Another technique that might help along with Kegels is called biofeedback. During a biofeedback session, your healthcare professional places a pressure sensor into your vagina or rectum. As you relax and squeeze your pelvic floor muscles, a monitor measures and displays your pelvic floor activity. Or your healthcare professional may recommend a technique called electrical stimulation. A device releases a mild electric current that causes you to squeeze your pelvic muscles as you would during Kegels. ## When to expect results If you make a habit of doing Kegel exercises, you can expect results within about a few weeks to a few months. For example, you might leak urine less often. To keep getting benefits from Kegels, make these exercises a lasting part of your daily routine. Show references 1. Partin AW, et al., eds. Conservative management of urinary incontinence: Behavioral and pelvic floor therapy, urethral and pelvic devices. In: Campbell-Walsh-Wein Urology. 12th ed. Elsevier; 2021. https://www.clinicalkey.com. Accessed Feb. 28, 2024. 2. Strengthening your pelvic floor muscles. Urology Care Foundation. https://www.urologyhealth.org/healthy-living/care-blog/kegel-exercises-for-incontinence. Accessed Feb. 28, 2024. 3. Okeahialam NA, et al. Pelvic floor muscle training: A practical guide. BMJ. 2022; doi:10.1136/bmj-2022-070186. 4. Kegel exercises. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises. Accessed Feb. 28, 2024. 5. Urinary incontinence in adults. Merck Manual Professional Version. https://www.merckmanuals.com/professional/genitourinary-disorders/voiding-disorders/urinary-incontinence-in-adults. Accessed Feb. 28, 2024. 6. What I need to know about bladder control for women. GovInfo. https://www.govinfo.gov/app/details/GOVPUB-HE20-PURL-gpo3102. Accessed Feb. 29, 2024. 7. Kellerman RD, et al. Urinary incontinence. In: Conn's Current Therapy 2024. Elsevier; 2024. https://www.clinicalkey.com. Accessed Feb. 29, 2024. 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Readable Markdown	If you have trouble doing Kegel exercises or your symptoms don't get better, ask your healthcare professional for help. Or you could meet with a physical therapist who has experience teaching pelvic floor exercises. Your healthcare professional or physical therapist can show you how to exercise the correct muscles. Sometimes, other techniques are used along with Kegels. For instance, your healthcare professional may recommend that you use a device called a vaginal cone. You place the weighted cone into your vagina. Then you squeeze your pelvic muscles to hold the cone in place. You do this for a certain amount of time while standing or walking. Another technique that might help along with Kegels is called biofeedback. During a biofeedback session, your healthcare professional places a pressure sensor into your vagina or rectum. As you relax and squeeze your pelvic floor muscles, a monitor measures and displays your pelvic floor activity. Or your healthcare professional may recommend a technique called electrical stimulation. A device releases a mild electric current that causes you to squeeze your pelvic muscles as you would during Kegels.
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