Urinary incontinence is a term used to describe the loss of bladder control which results in the leakage of urine. Adult women commonly develop urinary incontinence but many men are also affected by the disorder. Kegel exercises are commonly prescribed in order to help strengthen the muscles responsible for bladder control. If you suffer from incontinence, consult your physician or urinary specialist in order to obtain bladder control exercises that are appropriate for you.
Awareness of Pelvic Floor Musculature
The group of muscles responsible for bladder control is collectively known as the pelvic floor. Prior to initiating the Kegel exercises, it is essential to become aware of what muscles you need to work. In order to find these muscles, sit comfortably in a chair and relax your body. While in this position, imagine trying to stop the flow of urine by drawing your pelvic floor up and in. If you find it difficult to isolate these muscles, attempt this technique during urination.
How to Perform Kegel Exercises
The Kegel exercises for men are quite simple and relatively easy to perform. It is recommended that the bladder be emptied prior to performing the exercises in order to yield better results. Initiate the exercises by tightening the pelvic floor muscles. Hold this muscle contraction for three to five seconds and progress to longer durations as tolerated. Initially, you should perform five to seven repetitions at least three times daily. As the muscles become stronger, progress to 15 repetitions at least four times daily. Advance the difficulty of the exercises by including 30 repetitions of one-second flexes. Alternate between both exercises and increase the number of repetitions as you become more proficient. Perform the Kegel exercises daily wherever possible in order to see favorable results.
Key Points
In order to see improvements in bladder control, it is important to remember a few key points about the kegel exercise program. Assure that the pelvic floor musculature is being isolated and that the abdominals, buttocks or legs are not being used. Perform the exercises in front of a mirror and feel for unwanted movements if you are having trouble isolating the appropriate muscles. It is also very important to breathe normally and avoid holding your breath as you exercise. This will allow for better isolation of the pelvic floor muscles. Lastly, be consistent with your kegel exercises as it may take four to six weeks to see any improvements with bladder control. Notify your physician or urinary specialist if complications occur or if you fail to see improvements.
