Pelvic floor exercises, more commonly known as Kegel exercises, are usually done by women seeking to prevent or control urinary incontinence. Several types of therapies-- from simple vaginal inserts to biofeedback--can help you learn how to do Kegel exercises or do them more efficiently. Men can also do Kegel exercises, although it isn't as common for men to use them as a form of treatment.
Simple Kegels
Kegel exercises are relatively simple. It may be hard to find the pelvic floor muscles, though. To do so, try to stop urinating midstream by squeezing your pelvic muscles. The Mayo Clinic also recommends inserting a finger into the vagina and squeezing against the finger so that you can feel the pelvic floor muscles contract. Once you've found your pelvic floor muscles, perform sets of Kegels, contracting the muscles for up to 10 seconds at a time. Sets can be repeated throughout the day, although the National Institutes of Health reminds people not to overdo it, as muscle fatigue can actually worsen urinary incontinence.
Kegel Aids
Some women have trouble performing Kegel exercises on their own. If you need help, a vaginal insert in the shape of a cone can help you find the right muscles. In more extreme cases, biofeedback can also be helpful. During biofeedback, a probe or electrodes are placed in or near the vagina. When you correctly perform an exercise, results appear on a monitor. Electrical stimulation can also be used to force the correct pelvic floor muscles to contract. In this case, a doctor inserts a probe to transmit current that makes the muscles move.
Kegels for Men
While Kegel exercises are usually recommended to women, men can perform them as well with the same beneficial effects. Instead of inserting a finger into the vagina to check the pelvic floor muscles, men should insert a finger into the rectum and then tighten the muscles. Practicing Kegel exercises can help with male-specific incontinence, such as incontinence after a prostate surgery.
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