Kegel Exercise

What is it?

You might benefit from doing Kegel exercises if you:

Leak a few drops of urine while sneezing, laughing or coughing (stress incontinence)
Strong, sudden urge to urinate just before losing a large amount of urine (urinary urge incontinence)
Leak stool (fecal incontinence)
Done during pregnancy or after childbirth to try to improve your symptoms.

Find the right muscles

To identify your pelvic floor muscles, stop urination in midstream. Once you’ve identified your pelvic floor muscles you can do the exercises in any position, although you might find it easiest to do them lying down at first.

Perfect your technique

To do Kegels, imagine you are sitting on a marble and tighten your pelvic muscles as if you’re lifting the marble. Try it for three seconds at a time, then relax for a count of three.

Maintain your focus

For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.

Repeat three times a day

Aim for at least three sets of 10 to 15 repetitions a day.

Other points

Don’t make a habit of using Kegel exercises to start and stop your urine stream.
Doing Kegel exercises while emptying your bladder can actually lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.

MayoClinic

Source: http://www.webmd.com/urinary-incontinence-oab/kegel-exercises -treating-male-urinary-incontinence

Source: Daily Mail

Source: kegel8.co.uk

Source: Pinterest

Complications /Information to beware of/General tips:

Please talk to your healthcare professional (i.e. Medical Doctor/Pharmacist) for further advice

Detailed Information

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