Kegel Tips

Developed by Dr. Arnold Kegel in 1948, Kegel exercises strengthen and tone the pelvic floor muscles. Exercising these muscles can decrease urinary and fecal incontinence, as well as enhance sexual function and enjoyment. Kegel exercises are performed by alternating contractions and relaxations of the pelvic floor muscles for 10 seconds each. According to the National Institutes of Health, improvement is seen in four to six weeks, but can take as long as three months. Certain tips can help ensure you are performing this exercise correctly.

Exercise the Right Muscles

It is important to exercise the right muscles. Some people tighten the muscles of the thighs, stomach, buttocks or chest muscles instead of the pelvic floor muscles. Tighten your pelvic floor muscles by pretending you are stopping your urine stream or holding in gas. You should feel the pelvic floor muscles tighten and lift up. An alternate way to find the right muscles is to insert a finger into your vagina, if you are a woman, or into your rectum, if you are a man, and tighten your muscles like you are stopping the flow of urine. Relax the muscles. You will feel the pelvic floor muscles move up when you tighten and move down when you relax. Keep the rest of your body relaxed and breathe normally. If you don't exercise the correct muscles, you won't see any benefits from Kegel exercises.

Exercise Daily

Remember to perform these exercises three times a day. Since Kegel exercises can be done sitting or standing while completing many regular activities, you can perform them while you are driving to work, watching television, standing in line at the grocery store, paying bills, or you can simply perform them with each meal of the day. To maintain tone and strength in your pelvic floor muscles, you may need to do Kegel exercises for the rest of you life.

Don't Overdo It

Performing Kegel exercises more often than three to four times a day, or as recommended by you physician can actually cause the muscles to become tired, which results in increased incontinence or straining while using the restroom. For women, incorrectly performing these exercises or using too much force to tighten the muscles can lead to painful intercourse.

Empty Your Bladder

It is uncomfortable to perform these exercises while your bladder is full, and you shouldn't perform Kegel exercises while you are urinating. Doing these exercises more than twice a month while you are urinating can, over time, weaken the pelvic floor muscles.