Pelvic floor exercises, also known as Kegel exercises, are designed to help strengthen the muscles that run from your tail bone to your genital area. These muscles hold two openings for the anus and urethra, allowing you to pass urine and solid waste when using the bathroom. Strengthening these muscles can help control incontinence and even help restore sexual function, according to the Bladder and Bowel Foundation. You should always consult with your doctor before beginning any variation of the Kegel exercise to determine whether your condition requires more serious treatment.
Slow Contraction Kegel Exercises
This variation of the pelvic floor muscle exercise is performed by tightening the muscles of the pelvic floor by contracting them as if you were trying to stop the flow of urine. Hold this contraction for several seconds and then release the contraction to allow your muscles to rest for about 10 seconds. Doctors at the New Jersey Urology Associates clinic suggest you perform three sets of 10 repetitions daily.
Quick Contraction Kegel Exercises
The quick contraction Kegel exercise also requires you to tighten and release the muscles of your pelvic floor, but focuses on rapid contractions to help increase strength. They are performed by quickly tightening and releasing the muscles to develop the ability to quickly close and hold in urine and other waste. Doctors at the website for the Bladder and Bowel Foundation recommend that you practice this exercise daily as directed by your physician.
Functional Pelvic Floor Exercises
Functional Kegel exercises are performed by consciously tightening the muscles of the pelvic floor as you perform everyday tasks like standing up from a seated position. Tighten the pelvic muscles whenever you feel the need for increased abdominal tightness like when you cough or sneeze.
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