Incontinence -- the inability to hold in urine or bowel movements -- can be an embarrassing and inconvenient condition, most often affecting senior citizens. The pelvic floor muscles are largely responsible for holding back the flow of urine, and using pelvic floor exercises, also known as Kegel exercises, to strengthen the muscles may help prevent incontinence so you don't find yourself in an uncomfortable situation.
How to Identify Pelvic Floor Muscles
To exercise your pelvic floor muscles, you must know how to identify or locate them. For women, insert your finger into your vagina and squeeze the muscles in the same area until you feel pressure around your finger. For men, try to simulate the feeling you have when you are trying to hold back gas or stop the flow of urine. You should feel the muscles around your rectum and testicles tighten. This is your pelvic floor area.
Slow Contraction Exercise
The slow contraction exercise is designed to strengthen the muscles that hold in urine, according to the National Association for Continence. To do the slow contraction exercise, slowly lift and tighten the pelvic floor muscles and hold them for a count of five. Relax the muscles for 10 seconds and then repeat the exercise. Your goal should be to eventually reach a count of 10 with the contractions. Be sure to take a 10-second rest period between contractions to allow your muscles to recover.
Quick Contraction Exercise
The quick contraction exercise is designed to build the muscles that quickly shut off the flow of urine to prevent accidents, according to the National Association for Continence. To do the quick contraction exercise, quickly squeeze your pelvic floor muscles as hard as you can, but only hold for 1 or 2 seconds. Rest for 1 second and then repeat the contraction. Do five repetitions at least twice a day. You may need to build up to this goal over time, especially if you already have weak pelvic floor muscles.
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