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In order to begin exercising the pelvic floor muscles (doing Kegels) one has to learn to isolate and feel the muscle flex. All advice I've read on this simply states that if you can stop your urine flow you are using the proper muscle and you can go from there.I found that wasn't very helpful, but I also found a way to do better.
First, it's important to know that trying to stop urine flow can involve other muscles indirectly, which can actually put more pressure on the bladder and increase the chance of an accidental leak. In the case of an over active bladder the need to urinate can be very sudden and strong, and the entire body can be suddenly tense. When trying to learn the pelvic floor muscle location, the stressful moment caused by a full bladder is not the best time to try and focus on exercise. It's much better to learn the exercise while you are relaxed and can learn to isolate and control the specific muscle that helps. Repetition of an exercise strengthens a muscle, but it also trains your body to respond quickly when that muscle is needed. For me tightening the pelvic floor muscle and relaxing everything else most often removes the painful pressure of a stressed bladder immediately, and once I grew confident I could manage the situation it became that much easier to relax and focus on what works.
I learned to do it this way. While lying in bed reach between your legs to the area between the genitals and anus , also called the perineum. Next try to flex the muscles in this small area and you will soon feel the pelvic floor muscle tighten and form a harder and higher bulge. From there you can start doing the exercise repetitions as described in most instructions. That means both quick flexing as well as longer sustained tightening then relaxing and repeating.
It's an easy thing to do at night before sleeping.
First, it's important to know that trying to stop urine flow can involve other muscles indirectly, which can actually put more pressure on the bladder and increase the chance of an accidental leak. In the case of an over active bladder the need to urinate can be very sudden and strong, and the entire body can be suddenly tense. When trying to learn the pelvic floor muscle location, the stressful moment caused by a full bladder is not the best time to try and focus on exercise. It's much better to learn the exercise while you are relaxed and can learn to isolate and control the specific muscle that helps. Repetition of an exercise strengthens a muscle, but it also trains your body to respond quickly when that muscle is needed. For me tightening the pelvic floor muscle and relaxing everything else most often removes the painful pressure of a stressed bladder immediately, and once I grew confident I could manage the situation it became that much easier to relax and focus on what works.
I learned to do it this way. While lying in bed reach between your legs to the area between the genitals and anus , also called the perineum. Next try to flex the muscles in this small area and you will soon feel the pelvic floor muscle tighten and form a harder and higher bulge. From there you can start doing the exercise repetitions as described in most instructions. That means both quick flexing as well as longer sustained tightening then relaxing and repeating.
It's an easy thing to do at night before sleeping.
