Kegel exercises are aimed at strengthening the muscles of the pelvic floor, in particular the pubococcygeus muscle, or PC muscle. Originally devised for pregnant women as a protective measure against the trauma of childbirth, they are now used by both women and men for a variety of reasons in both healthy and afflicted states and are especially useful in treating urinary and fecal incontinence, and in men, prostate disorders.
Isometric Contractions
Available to both women and men, this is the most common type of Kegel exercise. Women should begin by emptying the bladder, then inserting a finger into the vagina and "squeezing" in order to locate the correct muscles. With this done, while sitting or lying down, contract your pelvic floor muscles, hold for five seconds, then relax for five seconds. Do this four or five times. working toward keeping the muscles contracted for 10 seconds at a time and relaxing for 10 seconds between contractions. Do this three times a day.
Recommendations for men are exactly the same, except that men are advised to locate their PC muscle by interrupting a urine stream.
Vaginal Cones
Weighted vaginal cones are commonly used in strengthening the pelvic floor in women. Approximately the size of a tampon, these are inserted into the vagina, which then contracts reflexively around the weight; some conscious effort may be required, at least initially, in order to hold the device in place. A notable advantage of these devices is that they isolate the necessary muscles with great precision, forestalling the common tendency to contract other abdominal muscles when trying to do Kegels isometrically. The weight is usually used for about 20 minutes at a time once a day, with the wearer able to carry out her normal daily activities while the device is in place.
Electrical Stimulation
As in other areas of the body, controlled electrical current can be used to strengthen the muscles of the pelvic floor. Pelvic floor stimulation, or PFS, supplements traditional Kegel exercises by always exercising the correct muscles without the need for the patient to actively contract them. High-frequency, high-intensity PFS strengthens and tones the sphincter and pelvic floor muscles and teaches women muscle awareness, which helps them learn correct pelvic floor exercises; low-frequency, low-intensity PFS helps reduce the number of involuntary bladder contractions.
