Kegel exercises, also called pelvic floor exercises, are rhythmic contractions of the muscles that sit between your pelvic bones, or hips. In men, weaknesses in these muscles can contribute to poor bladder control, also called urinary incontinence. To perform Kegel exercises effectively, learn to differentiate your pelvic muscles from the muscles in your abdomen, back and upper legs.
Kegels and Incontinence
Urinary incontinence is another term for unintentional urine leakage, according to the National Kidney and Urologic Diseases Information Clearinghouse. In men, potential causes of incontinence include nerve damage, an enlarged prostate gland, a surgical procedure for prostate cancer called radical prostatectomy and prostate cancer radiation treatments. In addition to scheduling your bathroom trips and adjusting your fluid intake, you might be able to control urinary incontinence with the help of properly performed Kegel exercises. Ask your doctor whether Kegels are right for you.
Locating the Right Muscles
People who try to perform Kegel exercises sometimes use muscles other than those found in the pelvic floor, Drugs.com reports. You can practice locating the proper muscles while sitting or standing at your toilet passing urine. During urination, contract the muscles that allow you to cut off your urine stream. These are the same muscles that form your pelvic floor. You can also locate these muscles by lying down and inserting a single finger into your rectum. Once again, contract your muscles as you would while stopping your flow of urine. If you use the correct muscles, your rectum will tighten around your finger. Once you understanding how your pelvic floor operates, you can perform Kegel exercises without these preliminary techniques.
Performing Kegels
To perform a single Kegel exercise, the UCLA Health System Department of Urology explains, tighten the muscles of your pelvic floor and count to five, then relax. While performing a Kegel, do not push down with your muscles or hold your breath. In addition, avoid tightening nearby muscles in your buttocks, thighs and stomach. Begin by performing a single set of 10 to 20 Kegels. As a longer-term goal, try to improve your strength until you can perform three or four daily exercise sessions that each consist of 20 Kegel repetitions. If you cannot do that many exercises at first, make sure to focus on the quality of your repetitions rather than the quantity.
When to Exercise
You can perform Kegels at any time of the day, UCLA notes. Because no one can tell when you are doing them, you can exercise in any public or private setting. However, you must perform Kegels regularly to gain the benefits of exercise. If necessary, make a schedule or post notes for yourself in a prominent place in your home. You can also ask a friend or spouse to remind you or perform the exercises with you.
Considerations
In some cases, regular Kegel exercises can improve your bladder control in as little as six to eight weeks, Drugs.com notes. In other cases, you might not notice any improvements for as long as six months. If you begin using Kegels, do not stop without your doctor's explicit advice.
