Kegel Muscle Exercises

Men can benefit from Kegel exercises as can women. These exercises will help control urinary incontinence and even prevent it, according to the Mayo Clinic, as well as treat vaginal prolapse; prevent uterine prolapse and treat pain and swelling in men that is the result of prostate hyperplasia and prostatitis. These exercises strengthen the muscles on the floor of the pelvis, which are critical because they support your bladder, uterus and bowel.

The Right Muscle

• Locate the pubococcygeus muscle, which is described as a hammock-like muscle. Both women and men have this muscle, which stretches from the pubic bone to the tail bone. This forms the floor of the pelvic cavity and supports your pelvic organs. You can determine where this muscle is by trying to stop the flow of urine while you are urinating. Tighten the muscle, and if you stop the flow, you are squeezing the correct muscle.

Women's Technique

• Insert a finger into your vagina and then squeeze the surrounding muscles. Your vagina will tighten, and the floor of your pelvis will lift up. Relax and your pelvic floor returns to the initial position. Empty your bladder, sit or lie down and contract your pelvic muscles. Hold each contraction for five seconds. Relax for five seconds and then repeat. Eventually, try to hold the contraction for 10 seconds.

Breathing

• Do not hold your breath when you are contracting your pelvic floor muscles and do not flex your buttocks-, thigh- or abdominal muscles when you are doing Kegels. Breathe naturally as you do the exercises.

Kegel Devices

• There are devices that you insert into your vagina to help you perform the Kegel exercises. Lying on a bed, bend your knees so that your feet are flat and on the bed. Insert the deflated sensor into your vagina. Using the manual pump, increase the pressure in the sensor. Pretend that you are pulling the sensor deeper inside of you when you flex, squeeze, hold and then release. When you are finished, deflate the sensor and remove it.