Using Kegel exercises to strengthen the pubococcygeal (PC) muscles can be an effective way to control the common problem of incontinence in men and women, doctors at the Mayo Clinic report. Kegel exercises, which strengthen the muscles that surround and support the bladder, improved the symptoms of urinary incontinence in 50 to 75 percent of patients who perform them for at least three months, experts at Health Central's Incontinence Network point out. There are several effective variations to Kegel exercises, but in order to get the most benefit it is imperative that the proper muscles be identified.
Identifying the PC Muscles
The most effective way to isolate and identify the PC muscles is to try to stop the flow of urine while going to the bathroom. The muscle that contracts to stop the flow is the PC muscle. If this is not effective, researchers at the Mayo Clinic suggest that women insert a finger into the vagina and try to grip the finger with the vaginal sphincter muscles. Men can find their PC muscles by inserting a lubricated finger into the anus and gripping the finger with the anal sphincter. In both cases it is the PC muscle group that is contracting, doctors at the Mayo Clinic point out.
Method One
Tighten the PC muscle group and hold the contraction for five seconds followed by a five-second rest. The contract/release cycle should be repeated at a steady pace for five to 10 minutes until it becomes easier to complete. Researchers at the University of California at Santa Barbara (UCSB) suggest the contraction period be increased to 10 seconds when necessary to gain the benefits of the exercise.
Method Two
This variation is performed by counting from one to five while incrementally tightening the muscles with each count. The contractions should be followed by slowly relaxing the muscles while counting backward to one. UCSB researchers recommend performing 10 repetitions of this exercise. A variation of this method suggested by the Mayo Clinic involves picturing an elevator climbing five floors while tightening the muscles a little at each floor and slowly relaxing the contraction as the elevator descends.
Method Three
Quickly tighten and release the PC muscles. Researchers at UCSB recommend starting with 10-second contract/relax increments, working up to 30-second exercises as the contractions become more comfortable. Mayo Clinic researchers suggest varying this exercise by counting rapidly to 10 or 20, with a contract/relax repetition at each number.
