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Incontinence Exercises for Men

While stress incontinence is a problem most typically seen with women, men can also suffer from this potentially embarrassing condition. If left unchecked for too long, stress incontinence can damage you both socially and psychologically, as you might fear leaving the house. Fortunately, if you are suffering from male incontinence, there is hope. Many clinicians find that regular training of Kegel exercises can help alleviate suffering.

  1. About Kegel Exercises

    • Kegel exercises were invented by Arnold Kegel, and they have seen a resurgence in popularity among physicians owing to their ability to treat a variety of pelvic floor disorders in both men and women. Kegel exercises condition the muscles of the pelvic floor (the area from the genitals to the anus), improving strength and enhancing muscular endurance. Over time, this will lead to a reduction in incidents in incontinence.

    Performing Kegels

    • To perform a Kegel, first you must locate the appropriate muscle group. The muscles that you will use to perform Kegels are the same muscles that you would use to stop a flow of urine midstream. To make sure you understand the proper muscles, the next time you are using the restroom, attempt to stop your flow of urine several times. Doing this repeatedly will quickly condition you to activate the appropriate muscles for Kegel exercises.

      Now that you know which muscles to flex, perform a Kegel by sitting on the edge of a chair. As you slowly inhale, clench the appropriate muscles and mentally "feel" your pelvic floor rising. Release the muscles as you exhale, then repeat. Ideally, perform at least three sets of 20 Kegels at various times throughout the day. Practice daily for maximum benefit.

    An Advanced Variation

    • After mastering the basic Kegel, try taking your pelvic floor strength to the next level by practicing "Progressive" Kegels. To perform a Progressive, begin by contracting your pelvic floor muscles for 1 second, then release for 1 second. During your next contraction, hold for 2 seconds, followed by 2 seconds of rest. Continue this until you can comfortably work your way up to 10 to 20 second holds. Improving strength-endurance in this way will do wonders for improving incontinence.

      Another advanced variation is the "Flutter." The Flutter is performed by squeezing and releasing the pelvic floor muscles as fast as possible. Repeat this for sets of 10 Flutters, then rest for a minute or so before resuming again. Complete a total of three sets during the day for maximum benefit.

      Combining the basic Kegel with the more advanced variations into a daily workout routine can make your incontinence a thing of the past.

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