Kegel exercises, named after their inventor, Dr. Arnold Kegel, involve repeatedly clenching and releasing the pubococcygeus muscle, the largest muscle of the pelvic floor. According to "Urogynecology in Primary Care" by Patrick J. Culligan and Roger P. Goldberg, Kegel's 1951 clinical study found that a regimen of these experimental exercises resulted in an 84% improvement rate among its 500 female subjects with urinary incontinence. Performing these exercises regularly may also help you gain control over urinary incontinence issues.
Basic Kegel Clench
Before you can begin a Kegel exercise routine, you must first identify your pubococcygeus muscle, learn how to consciously flex it and get comfortable with the sensation of flexing it repeatedly. You already use this muscle involuntarily when you try to hold back urine or flatulence, but it may seem a little different or unusual when you try to use it consciously as a form of exercise. The National Institutes of Health recommends that you familiarize yourself with clenching this muscle by stopping and starting the flow of urine the next time you have to urinate. After this, you can practice clenching and releasing without urinating to get more comfortable. If you're not sure you're doing it properly, the Mayo Clinic suggests that women can insert a finger a short distance into the vagina, and men can insert a finger slightly into the anus. When you're properly flexing your pubococcygeus muscle while doing this, you should be able to feel the muscle rise and fall with your fingertip.
Slow Kegels
Once you're comfortable manipulating your pubococcygeus muscle, begin with a series of slow Kegel exercises. Sit, stand or lie down and clench your pubococcygeus muscle, holding it as you slowly count to 10. Then release the pressure, resting as you count to 10 again. Repeat this cycle of clenching and relaxing in equal amounts until you have completed a total of 10 repetitions.
Fast Kegels
Another type of Kegel exercise involves clenching and releasing the pubococcygeus muscle in fast succession. To perform this exercise, clench and release the muscle 10 times as quickly as you can without straining. At the end of the set, rest for 10 seconds, then perform another set of 10 quick contractions. Repeat this process for a total of 50 quick contractions. This can be especially helpful for urinary incontinence sufferers who are prone to accidents, because it may quicken the reflexes of the pubococcygeus muscle and allow you to effectively control a sudden urinary urge.
Controlled Kegels
You can also exercise the pubococcygeus muscle by contracting and releasing it as slowly as you can. For this exercise, gradually transition from a fully relaxed state to a fully clenched state as you slowly count to five. At the end of the count, hold the muscle for at least two full seconds, then gradually transition back to a fully relaxed state as you count to five again. This is a more advanced exercise, and the goal is to clench and release the muscle in as smooth and controlled of a movement as possible. Repeat this exercise for a total of 10 repetitions, taking a short rest between each one.
