Kegel exercises are a discreet way to increase the strength of the pelvic floor muscles. These muscles are attached between the hip bones and act as a support structure to hold the pelvic organs like the bladder and rectum in place. If the pelvic muscles are weak, men can have problems with urinary incontinence and bowel control. These problems can occur due to age-related changes, being overweight, having prostate surgery, as well a brain or nerve disorder. Like any exercise, it takes time before you will see results, but you should notice improvement in your urinary control within four to 12 weeks. Kegel exercises are easy to perform after a little practice.
Step 1
Identify which muscles to tighten by stopping your urine flow midstream. You should feel the pelvic floor muscles tighten and move up.
Step 2
Empty your bladder and sit or lie down in a comfortable position. You can perform this exercise while participating in everyday activities like reading, driving, taking a bath or watching TV.
Step 3
Tighten the pelvic floor muscles for 10 seconds. If you are unable to tighten your pelvic muscles for the full 10 seconds, start by doing this exercise for four or five seconds and, as your muscle tone improves, slowly increase the amount of time until you reach 10 seconds. Increase the time as slow or as fast as you feel comfortable.
Step 4
Relax the pelvic floor muscles for 10 seconds.
Step 5
Repeat the contraction and relaxation of your pelvic floor muscles 10 times in a row. Do this three to four times a day or as recommended by your physician.
Tips and Warnings
- Do not tighten your back, stomach or thigh muscles--keep these muscles relaxed while doing Kegels. Breathe normally while performing this exercise. Do not hold your breath when contracting your muscles.
- Avoid practicing Kegel exercises while you urinate. Performing this exercise more than twice a month while you are urinating can, over time, weaken your pelvic floor muscles. Overdoing Kegel exercises can make the pelvic floor muscles tired, which can lead to more incontinence and straining during urination or while having a bowel movement. If you stop doing this exercise, you incontinence will return. You may have to perform Kegel exercises for the rest of your life.
References
- "Introduction to Medical-Surgical Nursing: Third Edition"; Adrianne Dill Linton, Ph.D., R.N., and Nancy K. Maebius, Ph.D., R.N.; 2003
- National Institutes of Health: Kegel Exercises
- American Academy of Family Physicians: Kegel Exercises for Your Pelvic Muscles
