Stress incontinence is a condition where exerting pressure on the abdomen causes urine leakage. Movements such as when sneezing, laughing, coughing or lifting heavy objects may trigger the bladder leak. Stress incontinence is most common in women, particularly after pregnancy. However, up to 70 percent of women can improve their bladder control with kegel exercises, according to the University of Michigan Health System. Kegel exercises strengthen the pelvic floor muscles near the bladder.
Muscle Isolation
Isolating the right muscles to work is one of the hardest parts of the kegel exercise. The easiest approach is to attempt a kegel while urinating. When going to the toilet, try urinating then clenching the muscles to stop its flow. You should automatically know which muscles to contract when urinating, but it's hard to think which ones they are when not urinating. Avoid clenching your thighs, buttocks or any other muscles when doing this exercise, according to the University of Maryland Medical Center. Try and isolate and clench the pelvic floor muscles only.
Quick Flick
Early kegel exercises can be short and rapid, particularly when you're just getting used to using the muscle. Advice from the Ohio State University Medical Center suggests that the first two weeks of kegel exercises should consist of quick tightening then relaxing of the pelvic floor. Aim for five flicks of the pelvic floor muscle, then rest. Repeat several times a day. This improves blood circulation in the area and strengthens the pelvic floor.
Ongoing Kegel Exercise
When you're comfortable with basic kegel exercises, you can introduce extended kegels into your daily routine. Always exercise with an empty bladder. Tighten your pelvic floor muscles for 10-seconds, then release and relax for 10-seconds. Repeat this ten times at three points during the day, according to the University of Maryland. Add three sessions of 10 "quick flicks" to vary your exercises and work the muscles in different ways.
Kegel Muscle Check
If you're attempting the kegel exercise, you may want to test if you're using the right muscles. The test differs for men and for women. Women should insert a finger into the vagina, up to the knuckle. Men should do the same, but in the rectum. Try the kegel motion. If you're clenching the right muscles, then you should feel a tightening around your finger. However, your thighs and abdomen should stay loose. Try 10 repetitions while in this position to ensure you're working the right muscle.
