The Kegel method, developed by Dr. Arnold Kegel in 1948, is an effective way to strengthen the pelvic floor muscles. Doctors commonly recommend Kegel exercises to treat or prevent urinary incontinence. Because the technique only involves tightening and releasing the appropriate muscles, it is simple and you can do it anywhere.
Method
Before you can do Kegel exercises, you have to locate the pelvic floor muscles. To do this, try to stop the flow of urine while you go to the bathroom. The muscles that allow you to do this are the muscles you will be working. After you have identified your pelvic floor muscles, make sure your bladder is empty and contract the muscles for 10 seconds at a time, and then rest the muscles for 10 seconds. Repeat this process three times a day, and do ten contractions each time, recommends the National Institutes of Health. If it is difficult for you to hold the contraction for 10 seconds, you can start slower. The Mayo Clinic recommends starting with three-second contractions and rest periods, eventually working up to 10 seconds.
Benefits
Kegel exercises can improve urethral and rectal sphincter function by strengthening the pelvic floor muscles, according to the National Institutes of Health. The Kegel method can also play a role in therapy for women who have difficulty reaching orgasm. The technique may benefit people with stress incontinence caused by pregnancy, childbirth, excess weight, aging, a chronic cough or a genetic predisposition to weak connective tissue, according to the Mayo Clinic. Some men with urinary incontinence caused by prostate surgery can benefit from Kegel exercises. The method may also be useful for individuals with fecal incontinence.
Considerations
Kegel exercises are helpful when used correctly, but you should not do them more frequently than recommended. This can place too much strain on the muscles, which can worsen incontinence. Do not hold your breath or tighten other muscles of your body when you contract the pelvic floor muscles. You may feel discomfort if you do the exercises incorrectly.
Assistance
If you find it hard to do Kegel exercises, talk to your doctor. A medical professional can help you identify the correct muscles with biofeedback. During biofeedback, a technician inserts a probe into the vagina or places electrodes outside the vaginal or rectal area to measure contractions. If biofeedback is not successful, the muscles can be contracted with electric stimulation to help you identify them, according to the Mayo Clinic.
Warning
Do not do Kegel exercises with a full bladder, and do not regularly stop your urine stream to identify the muscles. This can weaken the muscles and increase urine leakage, according to the Mayo Clinic. It may also prevent you from fully emptying your bladder, which can cause urinary tract infections.
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