In 1948, Dr. Arnold Kegel developed exercises to strengthen the muscles of the pelvic floor particularly for women after going through childbirth. Today, these exercises are still a staple for the pregnant and postpartum woman but are also recommended for men and women with different types of urinary and fecal incontinence due to a variety of causes such as surgery, age or obesity. Many people who need to practice Kegels don't necessarily understand the proper techniques to use to get the best results.
Recognize the Right Muscles
The muscles of the pelvic floor can be difficult to find and isolate. The pubococcygeus muscles (PC) are attached to the pelvic bone like a hammock and support the urethra, bladder, uterus and rectum.
The best way to recognize these muscles is to sit on the toilet to urinate. Try to stop the flow of urine and become aware of the sensation of tightening your PC muscles. If you feel tightening in your thighs, buttocks, abdominal muscles or lower back, you are not really using your pelvic floor muscles, a very common mistake when doing Kegels. Doing them incorrectly can actually worsen incontinence, so take the time necessary to learn the correct way.
Tighten the Muscles
Another method of finding whether you're really tightening the pelvic floor muscles is to use your finger. For men, insert one finger into the rectum. For women, insert one finger into the vagina. Tighten your PC muscle around your finger and you should feel a definite grip around your finger if you're doing the exercise correctly.
Frequency and Duration
Once you are sure you can do the exercises correctly, it is recommended that you start with five minutes twice a day. Squeeze the muscle for about four seconds and then relax for four seconds before repeating.
In the beginning, you may find it easier to do the exercises lying or sitting with your knees together. As the muscles become stronger, you will be able to do them sanding up or with your knees apart and work up to longer intervals, squeezing up to ten seconds at a time.
Give it Time
One common mistake with Kegel technique is that many people stop doing the exercises too soon. It may take as long as 3 to 6 months to see significant improvement for some people, although most notice a difference much sooner, after 4 to 6 weeks. Like any form of exercise, Kegel exercises need to be continued throughout life to keep the pelvic floor muscles in top shape.
