After a person reaches a certain age, the pelvic floor muscles may relax due to physiological or disease factors, often unable to hold urine, resulting in various embarrassing scenes. In the late 1940s, Dr. Arnold H. Kegel, an American gynecologist, invented a method of exercising the pelvic floor muscles to prevent urinary incontinence. Using this non-surgical method, both male and female patients can benefit from it. The pelvic floor muscles are the muscles that support the bladder, and strong pelvic floor muscles help prevent urinary incontinence and are equally important for health. The proper way to do the Kegel exercise is to “be able to feel the pelvic floor muscles and work on them. The exercise method itself is simple, but finding the right pelvic floor muscles and exercising them is not easy. More than 1/3 of people who do Kegel exercises contract the muscles of the abdomen, buttocks or thighs, which do not benefit from the exercise. The methods of positioning the pelvic floor muscles include the following: 1. For women: feel the contraction of the anus to avoid exhaustion; feel the contraction of the vagina to clench the tampon. 2. For men: feel the contraction of the anus to avoid the venting action; try to interrupt urination during urination. As long as you find the right position, you can feel the contraction of the pelvic floor muscles in the back than the muscles in the front. 1, what position to practice? First of all, choose a good position for exercise, beginners can start from supine position, when can master the contraction movement of pelvic floor muscles, you can exercise in sitting position and standing position. 2. What is the frequency of contraction and relaxation? Each time the pelvic floor muscles contract for 3 to 5 seconds; relax for 3 to -5 seconds; repeat contraction and relaxation 15 times. With 15 repetitions as one unit of exercise, at least three units should be completed each day. Patients can choose to do this for breakfast, lunch, and before bedtime to get into the habit of doing it regularly so they don’t easily forget. After each unit is completed, give your pelvic floor muscles a thorough relaxation. 3, other muscles to stay relaxed Do not contract the muscles of the abdomen, legs and buttocks, and fix the position of the pelvis, you can put your hand gently on the abdomen to feel whether there is a contraction of the abdominal muscles. 4.Lengthen the time of exercise Gradually increase the time of contraction and relaxation to 10 seconds. 5.Exercise anytime and anywhere This kind of exercise is a private exercise, not easy to be noticed, so you can also exercise while waiting for the traffic light, taking the elevator or queuing up for shopping. 6, exercise diversity The frequency of contraction and relaxation of the pelvic floor muscles can be self-controlled, can be long or short, persistence is the most important. If you have ever experienced incontinence (stress incontinence) when coughing, sneezing, laughing, bending over or lifting heavy objects, then one or more Kegel exercises can help prevent incontinence in the future before these triggering movements occur. If there is a strong urge to urinate and it is difficult to hold on until reaching the toilet, Kegel exercises also help to control urination and can give the patient plenty of time to go to the toilet with ease. The exercises are a long-term process. However, God willing, with persistence, in about 4 to 7 weeks, the contractile performance of the patient’s pelvic floor muscles will improve and the patient will find that incontinence is not as frequent.