Kegel exercises involve tightening and holding the muscles in the pelvic floor to control the uterus, bowels and bladder. By strengthening the pelvic floor muscles, you can gain control over incontinence, a common problem in the elderly, report doctors at the Mayo Clinic. With a little practice, anyone can perform Kegel exercises.
Starting Out
The first step in perfecting Kegel techniques is to locate the pelvic floor muscles. Practice stopping the flow of urine as you go to the bathroom. It's those same muscles that you'll be working on. Stop the urination flow only for a couple times just when you are starting out because continued stopping and starting of the urine flow can actually weaken the pelvic floor muscles. Another technique for finding the correct muscles is to insert your finger in your vagina and squeeze so that you feel the contraction on your finger. Release the squeeze and feel the muscles relax. Men can lubricate a finger and insert it into the anus to help identify the pelvic muscles they need to strengthen.
Basics
Empty your bladder and lie down. Squeeze the pelvic floor muscles and hold for a count of three. Relax and repeat ten times. Perform a set of ten three times a day. Continue breathing as you perform each repetition. Concentrate on squeezing just the pelvic muscles. Do not tighten the abdomen or buttock muscles as you become more proficient in the exercise. Extend the length of time that you hold the squeeze. Count to four and then five until you can hold the position for a count of ten, all the while breathing in and out. As you become more experienced, you'll be able to do Kegel exercises while sitting or standing with little effort. Get in the habit of doing the routine while you're doing other activities, such as washing the dishes, sitting at a red light or checking e-mail.
Mini-Kegels
Build in quick exercise routines that add another layer of depth to your pelvic floor workouts. Count to 20 and contract each time you say a number. For example, say one and contract and relax; two and contract and relax; and so on.
Combination
For seniors who have already developed urinary incontinence problems, a combination of Kegel exercises and bladder control training is useful, report doctors at Health Central. Seniors are given a schedule of when to void their bladders and are encouraged to hold their urine until the scheduled time. Ideally, they should build up to eventually waiting three to four hours between bathroom breaks. Crossing the legs when the urge to cough or sneeze arises can help to reduce unwanted leaks as well. Kegel exercises should be performed immediately after emptying the bladder.
