What are Kegel exercises?
Kegel exercises strengthen the muscles of the pelvic floor. These muscles are very important and support the bladder and bowel openings. By doing these exercises, one can help to prevent leaking of urine or faeces. There are many other benefits including improving sexual function, preventing pelvic organ prolapse and improved ability to pass stool.
Who should do Kegel exercises?
Men who struggle with:
- Faecal or urine incontinence
- Weak pelvic floor muscles
Important facts
Your success will depend on how effective and regular you do the exercises. It is important to use the correct muscles of the pelvic floor, not the abdominals or gluteus muscles.
Get the KeGal Trainer App for free from your App Store (This is a very useful tool to remind you to do your exercises)
HOW TO DO KEGEL EXERCISES EFFECTIVELY:
Three steps to an effective Kegel:
- Squeeze the muscles around the urethra like you are stopping the flow of urine
- Tighten and elevate the muscles between the anus and scrotum
- Combine steps 1 and 2
When you perform steps 1 and 2 correctly, you will feel the muscles around your anus tighten. This is normal, but do not try to tighten these muscles on purpose.
Step 1: The urethra – Functional Stop Test
After partially emptying your bladder, stop the urine flow in a slow, controlled manner. Pay attention to how this feels.
Note: Stopping and starting the urine repeatedly as an exercise may be harmful and should not be done. Holding your urine may cause a bladder infection and can cause damage to normal urine reflexes. The Functional Stop Test is useful in finding the sensation of gradually stopping urine flow and should not be done more than once per week.
Step 2: The rectum as your window to the pelvic floor
Place one or two fingers on the area between the scrotum and the anus. Lightly tighten that area (the perineum). You should feel this area become firm on your fingers. It is useful to think of lifting the scrotum or penis using the muscles of the perineum.
Step 3: Putting it all together
Stand in front of a mirror. You should see your penis and scrotum lift slightly when you are performing these exercises correctly. Initially it will be easier to perform the exercises in a lying position. Keep practicing until you can do them in different positions.
How long and how many should I do?
When you start off, you will find that after 3 to 6 seconds and 3 to 6 reps, your muscles fatigue. This is a sign that you are doing it correctly. If you can hold it for much longer, you are probably not doing it correctly and you should recheck your technique. The correct technique is the key to success.
The stronger you get, the more you should do. You should aim for:
- A series of strong, steady squeezes for 8 to 10 seconds each
- 8 to 10 at a time
- 30 repetitions per day
Please note that this is not a “quick fix” and most people will notice results only after 3 months. The key is to persevere. Get the App to remind you, it’s worth it!