Doctors at the Mayo Clinic say that using Kegel exercises to strengthen the pubococcygeal (PC) muscle can be an effective way to control the common problem of incontinence in men and women. These exercises improve the symptoms of urinary incontinence in 50 to 75 percent of patients who regularly perform them for at least three months, report experts at Health Central's Incontinence Network. There are several effective variations to Kegel exercises, but it is important to identify the proper muscle to maximize the benefits of the exercise.
Finding the Right Muscle
The sphincter muscle that contracts when using the restroom is the PC muscle, so doctors at the Mayo Clinic suggest that the most effective way to identify the PC muscle is to try to stop the flow of urine while using the bathroom. Another method of finding the PC muscle, suggested by researchers at the University of California at Santa Barbara (UCSB) and the Mayo Clinic, involves inserting a finger into the vagina and trying to grip it using the muscle of the vaginal sphincter. Men can use a similar method to find the PC muscle by inserting a lubricated finger into their anus and clenching the anal sphincter muscle.
Exercise One
This exercise is performed by tightening the PC muscle and holding the contraction for five seconds. Follow this with a five-second rest before beginning the next contraction. Repeat the contract/release cycle at a steady pace for five to 10 minutes, until it becomes easy to complete. Researchers at UCSB suggest the contraction time be increased to 10 seconds as the exercise becomes more comfortable to reap the maximum benefits of the exercise.
Exercise Two
Incrementally tighten the PC muscle as you count to five. This is followed by slowly relaxing the muscle a little at a time while counting down to one. If holding the contraction is difficult, researchers at the Mayo Clinic suggest visualizing an elevator rising four floors, while tightening the PC muscle slowly at each floor and relaxing it a little as the elevator descends each floor. Experts at UCSB recommend you perform 10 sets of this exercise daily.
Exercise Three
Rapidly clench and release the PC muscle repeatedly. UCSB recommends that beginners start with 10-second increments and work up to 30-second sets as the exercise becomes more comfortable. If necessary, you can perform this exercise by counting rapidly to 10 or 20 and performing a clench/release cycle at each count, suggest doctors at the Mayo Clinic.
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