How can i kegel

Biofeedback training can also be very useful in helping to identify and isolate your pelvic floor muscles. In this procedure, a doctor will insert a small probe into your vagina or put adhesive electrodes on the outside of your vagina or anus. A monitor will show whether you contracted the correct muscles and how long you were able to hold the contraction. Men often have the same kind of trouble when it comes to identifying the correct group of pelvic floor muscles.

For men, one way to find them is to insert a finger into the rectum and try to squeeze it — without tightening the muscles of the abdomen, buttocks, or thighs. Biofeedback can also help men locate the pelvic floor muscles.

Always empty your bladder before doing Kegel exercises. As a beginner, you should find a quiet, private place to sit or to lie down before doing your exercises. When you first start doing Kegel exercises, tense the muscles in your pelvic floor for a count of three, then relax them for a count of three.

Over the next several days, practice until you can hold your muscles tense for a count of Your goal should be to do three sets of 10 repetitions every day. According to the Mayo Clinic , Kegel exercises may take as long as a few months to have an effect on urinary incontinence. They also work differently for each person.

Some people show great improvement in muscle control and urinary continence. However, Kegels may prevent your condition from getting worse. Always remember that — even as you contract your pelvic floor muscles — the muscles in your abdomen, back, buttocks, and sides should remain loose.

Pelvic floor exercises are important, no matter your gender Here's the most recent research and…. Kegel exercises are used to treat a variety of conditions in women, but research suggests they may also help men.

They don't reap the benefits of the exercises. If you've identified the right muscles, you'll feel the contraction more in the back of the pelvic area than the front.

Choose your position. Start by lying on your back until you get the feel of contracting the pelvic floor muscles. When you have the hang of it, practice while sitting and standing. Keep other muscles relaxed. Don't contract your abdominal, leg, or buttock muscles, or lift your pelvis. Place a hand gently on your belly to detect unwanted abdominal action.

Extend the time. Gradually increase the length of contractions and relaxations. Work your way up to second contractions and relaxations. Aim high. Try to do at least 30 to 40 Kegel exercises every day. Spreading them throughout the day is better than doing them all at once. Since these are stealth exercises that no one notices but you, try to sneak in a few when waiting at a stoplight, riding an elevator, or standing in a grocery line.

Practice short, 2 to 3 second contractions and releases sometimes called "quick flicks" as well as longer ones. If you leak urine when you cough, sneeze, laugh, bend over, or lift something heavy stress incontinence , doing one or more Kegels before a "trigger" may be enough to prevent any leakage. If you have the urge to urinate and doubt you are going to make it to the toilet, doing Kegels may get you safely to a restroom. Your provider can check to see if you are doing them correctly. You may be referred to a physical therapist who specializes in pelvic floor exercises.

Pelvic organ prolapse. Clinical Obstetrics and Gynaecology. Philadelphia, PA: Elsevier; chap Conservative management of urinary incontinence: behavioral and pelvic floor therapy and urethral and pelvic devices. Campbell-Walsh-Wein Urology. Patton S, Bassaly R. Urinary incontinence. Conn's Current Therapy Philadelphia, PA: Elsevier Updated by: Kelly L. Editorial team. Kegel exercises - self-care. You may have these problems: As you get older If you gain weight After pregnancy and childbirth After gynecologic surgery women After prostate surgery men People who have brain and nerve disorders may also have problems with urine leakage or bowel control.

How to Find the Right Muscles. If you still are not sure you are tightening the right muscles: Imagine that you are trying to keep yourself from passing gas. Women: Insert a finger into your vagina. Tighten the muscles as if you are holding in your urine, then let go. You should feel the muscles tighten and move up and down. Men: Insert a finger into your rectum.