Kegel exercises, named after their inventor, Dr. Arnold Kegel, are designed to tone and strengthen the muscles of the pelvic floor. These are most often recommended for the treatment of urinary incontinence, premature ejaculation and to prepare for the stress of childbirth, but they can also be part of a treatment plan for chronic constipation. But sufferers should seek medical advice rather than rely on a Kegel exercise regimen alone and may need to combine Kegel exercise with medication and dietary changes.
Using Your PC Muscle
The pubococcygeus muscle, or PC muscle, is the major muscle of the pelvic floor. You use this muscle to start and stop urinating, control defecation and even hold in flatulence. When you clench this muscle as if to stop urinating, you're performing the contraction that is the basis for all Kegel exercises. If you're unsure that you're clenching properly, you can try it while urinating; if you stop urinating, you're doing it right. Women can also insert a finger an inch into their vagina and men can insert a finger slightly into their rectum to feel the muscle move as they clench it.
Fast Kegels
Newcomers to Kegel exercises may find it easiest to start with a series of short, quick PC muscle clenches. Sit, stand or lie down comfortably with an empty bladder. Without straining, flex and release your PC muscle in rapid succession. Gauge how long you can do this without tiring or losing your rhythm by counting in your head. When you know where your starting point is, rapidly flex and release your PC muscle for as long as you comfortably can, then rest for an equal length of time. Follow this with another set of pulsing flexes, and continue in this manner for 10 sets or until you begin to feel strained. With daily practice, lengthen the time of each set and add additional sets until you can perform 10 consecutive sets of 30 seconds each.
Slow Kegels
A slightly more difficult Kegel exercise requires you to contract and release your PC muscle slowly, with smooth motions. While fast Kegels are best for preventing incontinence accidents by making it easier to quickly stop a sudden urge to urinate, this exercise may be particularly helpful for constipation because it encourages better and more forceful control over the PC muscle without straining. Slowly count to five as you gradually increase pressure on your PC muscle, reaching a fully clenched state at the end of the count. Hold this position for a moment, then gradually release the muscle as you slowly count down from five to one. Repeat nine more times, taking a brief rest between each exercise.
Long Kegels
Another variation that assists with PC muscle endurance requires you to clench and hold the muscle for as long as you comfortably can. Try to flex your PC muscle for 10 seconds, followed by a 10-second rest, followed by another 10-second clench. If you can't make it for 10 seconds at first, flex for as long as you can without straining. Try to complete 10 sets. Gradually increase your flex time as you get stronger until you can do 10 flexes lasting 30 seconds each.
References
- "Complex Anorectal Disorders: Investigation and Management"; Steven D. Wexner, Andrew P. Zbar, Mario Pescatori; 2005
- National Institutes of Health: Kegel Exercises -- Self-Care
- "Urogynecology in Primary Care"; Patrick J. Culligan, Roger P. Goldberg; 2007
- MayoClinic.com: Kegel Exercises -- A How-To Guide for Women
- Ask Men: Kegel Exercises for Men
