Kegel exercises were developed by Dr. Alfred Kegel in the 1940s. They are used to strengthen the pelvic floor muscles, which contribute to bladder, bowel and sexual function. Pelvic floor muscles can be weakened by a radical prostatectomy or by diabetes. These exercises require no special equipment and can be performed almost anywhere.
Uses
Kegel exercises are useful to treat urine leakage, otherwise known as urinary incontinence, and can alleviate the urgency of your need to urinate, according to the UPMC Cancer Centers. They can ease the symptoms of benign prostatic hyperplasia (BPH) and inflammation of the prostate gland. They can also improve sexual function by alleviating impotence and premature ejaculation. Since you are training your muscles, expect results in three to six weeks. It may take as long as three months before you see results for erectile dysfunction.
Preparation
Find your pelvic floor muscles using two methods. First, urinate, and cut off the stream of urine before you are finished. The muscles you used to do that are pelvic floor muscles. To gain greater familiarity, clench the muscles that you would use to prevent yourself from passing gas. These are also pelvic floor muscles. It is important to be able to feel and isolate these muscles, so that you will not exercise the muscles surrounding them.
Technique
Empty your bladder and lie down. Clench your pelvic floor muscles for three seconds, then relax. Try it twice more, and focus on avoiding clenching surrounding muscles such as your abdomen, buttocks or thighs. Don't hold your breath while clenching. Work your way up to 10 contractions at a time, and exercise three times a day. As your muscles get stronger, clench for four seconds at a time, and then five.
Eventually, you will be able to tighten your contractions. Although Kegel exercises are best performed while sitting or lying down, once you get used to them, you will be able to perform them anywhere -- in your office, while driving or while brushing your teeth.
Additional Help
Some men have trouble finding and isolating their pelvic floor muscles, and some are not sure whether they have found them and are properly isolating them. If you're not sure whether or not you're doing your exercises right, speak to a physician. Some physicians can hook you up to a biofeedback machine while you exercise, and a monitor will show you whether you're contracting the right muscles or not, according to UPMC Cancer Centers.
