Kegel exercises strengthen the pubococcygeal (PC) muscles that run from the tail bone to the pubic bone. Strengthening these muscles can have multiple benefits for both men and women, including controlling incontinence and increased sexual satisfaction, researchers at the Mayo Clinic say. Stronger PC muscles can also help women through pregnancy and childbirth, as well as men suffering from erectile dysfunction or prostate inflammation, they point out. There are several variations of the Kegel exercise that can be performed anytime and anywhere, but in order to do them properly it is important to make sure the proper muscles have been identified. The PC muscles can be found by attempting to stop the flow of urine while using the bathroom. The muscle that clenches to stop the flow is the PC muscle.
The Gradual Method
Count from one to five while contracting the PC muscles incrementally with each count. Hold the contraction for a second or two then release the muscles slowly while counting backwards to one. Researchers at University of California at Santa Barbara (UCSB) suggest that this exercise be performed in sets of 10, three times a day. A variation of this exercise that doctors at the Mayo Clinic suggest involves visualizing an elevator climbing four floors while tightening the PC muscles a little more at each floor and releasing them as the elevator descends.
Clench and Hold
Tighten the PC muscles and hold the contraction for five seconds before relaxing for five seconds. UCSB recommend that as this becomes more comfortable the contraction period should be increased to 10 seconds. Doctors at the Mayo Clinic recommend this exercise be performed in sets of 10 three times a day.
Clench, Relax, Clench
Rapidly clench and release the PC muscles repeatedly. Doctors at UCSB recommend starting with 10-second sets and slowly working up to 30-second sets of this variation as they become more comfortable. Mayo Clinic researchers suggest varying this method by counting quickly to 10 or 20, with a contract and relax repetition at each count.
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