Exercises for Fecal Incontinence

Those suffering from the shame and embarrassment stemming from episodes of fecal incontinence often go to great lengths to avoid social situations where their malady will become an active liability. Leading this kind of restricted life for any prolonged period of time will likely result in the development of psychological conditions. Fortunately, there is hope. With diligent and committed practice of pelvic floor exercises, controlling fecal incontinence is within your grasp. Learn how to beat this unfortunate problem and begin living again.

Kegel Exercises

• The basic exercise used to strengthen and condition pelvic floor muscles against fecal incontinence is called the Kegel. This name should sound familiar as Kegels have been recommended by doctors for a number of disorders, including both urinary and fecal incontinence.

  To perform Kegel exercises, you will need to flex the same muscles that you use to halt the flow of urine midstream. These muscles can be difficult to locate without some visual cues, so practice halting your urine the next time you need to use the bathroom. Once you have a good handle on the location of your pelvic floor muscles and can exercise some measure of control over them, it is time to begin training the Kegel. To begin, sit on the frontmost part of a chair so that two-thirds of your hips are hanging off the front. Inhale deeply into your stomach and, as you exhale, contract your pelvic floor muscles and feel them rise upward. Continue flexing throughout the entire exhalation, then gently release as you inhale and feel the muscles descend back to their original position. Repeat between 10 and 20 times, slowly building up the number of reps as your control increases.

Advanced Kegels

• Of course, once you master the basic Kegel, you will want to move to advanced variations to continue your training and halt the possibility of fecal incontinence forever. One advanced variation you can try is the elevator. To perform an elevator, imagine that the area from your pelvic floor to your abdomen is a building with multiple floors. Begin the exercise by flexing your pelvic floor muscles lightly so that you take them up to the "first floor." Release, bringing them back to ground level. Next, flex a little harder and bring them to the second floor before releasing and returning to ground level. Continue until you reach a maximal contraction.

  Another advanced technique is Sustained Kegels. To perform these, begin by contracting the muscles for a one-count before releasing. Rest for one second. Next, hold for a two-count before releasing and resting for two seconds. Continue increasing the duration of the hold until you reach ten seconds, or until you can no longer maintain the necessary control.

  Finally, try Progressive Kegels. Start slow and squeeze lightly for five seconds. At the end of the five seconds, instead of releasing, squeeze slightly harder and hold that for another five seconds. Finally, squeeze as hard as you can and hold for a final five seconds. In lieu of releasing all at once, release slightly and maintain a moderate squeeze again for another five seconds. Release slightly more and hold a light squeeze for another five seconds. Finally, release entirely. Repeat this for five to ten "progressive" reps.

  Through adding in elevators, sustained kegels, and progressives to your arsenal of pelvic floor exercises, you will be that much closer to eliminating the threat of fecal incontinence forever and being able to regain full control of your life. Good luck!