Kegel Exercises

Overview
Kegels are a series of exercises which can help tighten up the pubococcygeal muscles (PC muscles), muscles that originate from your pubic bone, go under your genitals and attach to your tail bone. All men and women have PC muscles that should be toned like any other muscle group, but it is especially beneficial for those with Overactive Bladder Syndrome (OAB), or another form of incontinence.

According to the National Association for Continence (NAFC), Kegel exercises are a natural way to treat OAB. Studies have shown that when done properly, Kegel exercises can improve mild to moderate incontinence by increasing bladder control.

Other side effects resulting from out-of-shape PC muscles are a loose vagina (especially after having a child), an inability to control ejaculation in males and a reduction of sexual pleasure for both men and women.

There are several ways to do Kegel exercises. First, locate your PC muscles. Your PC muscles may be difficult to locate since they are out of sight, but they are the ones that you use to stop your urine stream.

One method of Kegel exercise is called the "faucet," which requires you to have a full bladder. After sitting on the toilet, start to urinate, then suddenly clamp down and stop the flow. Start and stop several times in a row. If you can't cut off the flow of urine, this means the PC muscles are out of shape.

You can also do Kegel exercises while sitting at your desk. Tighten your PC muscles and hold for a count of eight, then slowly release and repeat eight times. If you can't make it to eight in the beginning, do only a few repetitions until you build up to eight.

Contract your PC muscles in this way if you have a strong urge to urinate. The NAFC says that a message to relax will be sent to the bladder, which will help suppress that urge to urinate.

Before You Do Kegel Exercises
These exercises are often recommended for men who experience premature ejaculation because, although the penis is not a muscle, increased PC muscle tone will improve blood supply, resulting in firmer erections and increased ability to delay ejaculation.

The "faucet" exercise should not be done regularly. According to The Mayo Clinic, stopping and starting the urine stream can increase your risk of urinary tract infections and actually lead to weaker PC muscles.

Ask Your Physician
Speak to your gynecologist before beginning a regular Kegel exercise routine.