Kegel exercises can strengthen the pelvic floor muscles and help restore bladder control in men and women. Men sometimes experience urinary incontinence following prostate surgery, according to the University of Maryland Medical Center or UMMC. Aging and carrying around excess weight can also weaken pelvic muscles and impair bladder control. Kegel exercises must be performed correctly and regularly in order to be effective.
Locate the Correct Muscles
Kegal exercises involve tightening and relaxing the pelvic muscles. When performed improperly Kegal exercises can actually worsen bladder control, notes the UMMC.
Pelvic muscles are located between your pelvic or hip bones. When you begin to learn the proper technique, it is common to mistakenly squeeze the thigh or abdominal muscles.
One technique you may use to identify the correct muscle is to lie down and insert a finger in the rectum. Squeeze your muscles as you would if your were holding in urine or gas. Remember to not contract the thigh and abdominal muscles.
Identifying the pelvic muscles may also be accomplished by starting to urinate and attempting to stop in midstream. Practice this method a few times until you get the feel of the correct muscles.
Rotate Between Slow and Fast Squeezes
Kegel exercises involve squeezing the pelvic floor muscles for about 10 seconds, then slowly letting go and resting for 10 seconds. Ten second contractions are referred to as slow squeezes. If you aren't able to hold your pelvic muscles for a count of 10, start with five and gradually work your way up, advises Medline Plus.
Fast-squeeze Kegal movements typically consist of tightening the pelvic muscles for five seconds, then relaxing for five seconds.
Three daily sets of 10 slow contractions followed by at least five fast squeezes is generally recommended, according to Drugs.com.
Breathe Naturally and Don't Overdo It
Don't hold your breath while performing Kegal exercises. Breathe as naturally as possible as you tighten your pelvic floor muscles, advises Drugs.com. Also keep your stomach, legs and back relaxed.
Don't be tempted to overexert yourself and increase the number and frequency of repetitions in the hope of getting speedier results. Overexercising can lead to muscle fatigue and may worsen bladder control problems, cautions the UMMC.
Pay Attention
The phrase "no pain no gain" is a falsity when it comes to Kegal exercises. If you feel any amount of pain or discomfort in your back or abdomen, you are likely performing them incorrectly, notes the UMMC. Stay focused on tightening only the pelvic floor muscles.
Seek Outside Assitance
Outside help is available if you are having trouble finding the pelvic floor muscles. A technique known as biofeedback uses strategically placed electrodes to help you identify the pelvic floor muscles, reports the UMMC. In men, a sensor may be placed in the anus to track the contractions. When you squeeze a graph will appear on a monitor to indicate which muscles you are tightening.
