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Kegel Exercises

Kegel exercises are stereotypically related to women who use the exercises to recover muscle tone after pregnancy. In fact these exercises are good for all of us and men should also use them. Kegel exercises are employed to strengthen the pubococcygeal muscle and other muscles of the pelvic diaphragm. Kegel Exercise help maintain healthy PC muscles, increase bladder and bowel control, and increase sexual function.

To perform Kegel exercises, stop the flow of urine a few times to find the muscles you need, but do not use this as a way to practice as constantly stopping the flow of urine is known to weaken, rather than strengthen, the pelvic floor. Make sure to empty your bladder before exercising. Lie down on your back and tighten your pelvic floor muscles, and hold the contraction for five seconds. Relax for five seconds and then repeat four or five times. Build up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions. After your muscles become stronger you can vary your contraction and rest times to further increase your strength as well as combat boredom.

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