Kegel Exercises for Male Incontinence
- Kegels are effective only if you exercise the right muscles--your pelvic floor muscles. But first, you have to find exactly where these muscles are. Act like you're trying to prevent yourself from passing gas and squeeze the muscles you'd use. You should feel a pulling feeling. These muscles that are "pulling" are your pelvic floor muscles. Kegel exercises will mimic this sensation. Alternatively you can try to stop your stream in the middle of urinating. These muscles you just tightened are your pelvic floor muscles.
- First start by doing basic Kegels, eventually working your way up to the more advanced exercises. Pull in the pelvic floor muscles and hold for 3 seconds. Then release for 3 seconds. Do 3 sets of 10 repetitions every day. Start by doing them while lying down and, when you're ready, progress to sitting or standing positions. Lying down makes it easier because you're not working against gravity. Make sure you're tightening only your pelvic floor muscles--not your buttocks or legs. Also make sure you aren't holding your breath. Breathe normally. The hardest part about doing Kegels is remembering to do them. It may help to establish a routine. Do them on your commute to and from work when stopped at a traffic light.
- After you feeling comfortable holding Kegels and resting for 3 seconds, extend it to 4 seconds, then 5, 6 and so on to the point where you can hold and release for 10 seconds. Aim to do Kegels for 5 minutes a day, 3 times a day. Try some variations, like holding and releasing rapidly or holding and releasing for as long as you comfortably can. Of course, make sure you're not overdoing it. Never do Kegels if you feel pain or discomfort because you could end up aggravating the problem you're trying to treat. It make take 3 to 6 weeks of consistently doing Kegels before you notice any improvement with bladder control.