Kegels for urinary incontinence – how both men and women benefit

Men and women suffering from urinary incontinence know very well the embarrassment and discomfort of experiencing the unintentional loss of urine.  This inability to control urine leading to urine leakage can usually be attributed to weak or damaged bladder muscles, an overactive bladder, certain prostate conditions, or nerve damage. 

As frustrating as this problem can be, urinary incontinence is both preventable and manageable. One natural home remedy of gaining control over a leaky bladder is practicing Kegel exercises. 

Kegels (also known as pelvic floor exercises), are used to strengthen the PC or pubococcygeus muscle.  This muscle stretches from the pubic bone to the tail bone forming a hammock-like floor that supports the organs of the pelvis and contributes to the function of the sphincter muscles.  In men, Kegels are often recommended as one method of treatment for benign prostatic hyperplasia (BPH) and prostatitis, an inflammation of the prostate gland.  It may also be beneficial for reducing premature ejaculation along with other sexual benefits such as more intense orgasms and stronger erections. For women, Kegels help strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum.  They also help improve women’s sexual health and pleasure by relaxing the vaginal muscles allowing the vagina to be more open.

When it comes to treating urinary incontinence, Kegels are considered a first line of treatment.  When practiced regularly for five minutes, two or three times daily, significant improvement should be noticed in controlling urinary leakage.

How to do Kegel exercises

Performing a Kegel exercise is a very subtle move and no one will ever know when a man or woman is doing one.  For both men and women, to know how to do a Kegel, they should imagine tightening the muscles typically used to stop urinating mid-stream.  Doing these maneuvers is engaging the pelvic floor muscles. Once they know how to do them correctly, Kegels can be done anywhere in any position from lying down, sitting or standing. 

Here is an example of how both men and women can target the right muscles to do Kegel exercises:

·      Contract the muscles for a slow count of five

·      Release the muscles to a slow count of five

·      Repeat 10 times

·      Do a set of Kegels daily, three times a day

To perfect the technique, when tightening the pelvic floor muscles it should be done without relying on other muscles like the abdomen or buttocks.  The goal is to contract holding only the pelvic floor muscles for five seconds (or longer) and then relax for a few seconds.  There is no magic number of times a day to do Kegels but at least two sessions a day would be advisable for the best results.  A session would comprise of anywhere from 10-30 (or more) individual contractions and relaxation exercises performed in the morning and again at night.  Ideally, they should be evenly divided between one-third done while laying down, one-third while sitting, and one-third while standing.

Men and women can fit in Kegels as part of their daily routine by the following examples:

·      While brushing teeth or showering

·      During and after urinating to get rid of the last few drops of urination

·      Before performing any activity that puts pressure on the abdomen such as heavy lifting

Results to expect from Kegel exercises

If a man or woman is performing Kegels three times a day every day, they should start experiencing better bladder control in three to six weeks if not sooner.  To see if improvements are occurring, it helps to keep a record of urine leakage each day.  If no changes are being seen after a month of doing Kegels, the right muscles may not have been located.  A discussion with a doctor or a urologist can be very beneficial as they can offer tips on finding the right muscles to be exercising.

3 ways to make Kegel exercises a habit

In order for any exercise to be effective, they need to be done regularly.  The same goes for seeing good results from Kegels.  Here are 3 tips on making this move a regular habit:

·      Stay consistent – Try to do Kegels at the same time each day.  Choose times of the day that are convenient such as when brushing teeth, while urinating, or when watching TV.

·      Remember the benefits – Kegels offer many benefits besides controlling urinary incontinence such as prostate health and sexual health.

·      Take note of progress made – Be aware of improvements in bladder control.  It takes a few weeks but with consistent practice, Kegels can make a big difference in fewer urinary leaks and more freedom to live life without bladder worries.