subject: Kegels Exercises – They're Not Just For Women [print this page] Kegels Exercises They're Not Just For Women
Every woman who has been pregnant and given birth knows what Kegels exercises are as they are routinely used in preparation for childbirth. Essentially they are isometric exercises of the lower pelvic muscles also known as the pelvic floor muscles. This group of muscles is what supports the organs in the abdomen including the bladder and for women, the uterus.
By keeping these muscles toned and supple women can more easily and safely give birth. As it turns out, Kegels can also cure many cases of stress and urge incontinence as well. And they're not just for women. Men typically don't have incontinence problems until later in life and then it usually involves the prostate although their pelvic floor muscles have been weakened by age just like a woman.
The big problem that men will have using Kegels is simply identifying just what muscles they are targeting. Women have already been through this drill in preparation for childbirth.
The easiest way for both men and women to identify which muscles they want to work on is to try and stop the flow of urine midstream while urinating. The muscle you feel is the one you want to strengthen. In cases where the person simply can't identify and "feel" the muscle, doctors can use a probe and provide biofeedback that is very helpful in isolating the correct target.
So just what are Kegels? Well they are isometric exercises and like any exercise there is a right way and a wrong way to perform them. In the beginning you want to start out slow by contracting the muscle group, holding it for 3 seconds and then relaxing the group slowly. Rest for 3 seconds and then repeat. Do 10 repetitions per set and five sets daily.
As you progress you want to lengthen the amount of time that you hold the contraction and relax the contraction. It's also important not to miss a day. Because you can do these anywhere, try scheduling them with some other daily activity like brushing your teeth or standing at the train station.
Keep it up and in two to three months your incontinence will be a thing of the past. It is important though that you keep at it. Just like any exercise routine Kegels works on the principal that you only get out of it what you put in.
