Kegel or pelvic muscle exercises are discrete exercises that strengthen the perineal or pubococcygeus muscles. In the past, they have been largely promoted by physicians to their female patients in an effort to aid with stressincontinence following childbirth. However, these same exercises are now being promoted to men in an effort to improve urinary incontinence
, fecal incontinence, and even sexual health. Unlike typical exercise routines, these exercises don't require the participant to buy any weights or expensive machines.
What are the benefits of kegel exercises for men?
Kegel exercises primarily aid men with urinary incontinence. Besides preventing embarrassing urine leakage
, they also decrease the urge to void. Secondly, they have been shown to help male sexual health by allowing some men's erections to last longer when affected by sexual dysfunction
and premature ejaculation
. These benefits all equate to a better quality of life.
These exercises are often recommended to patients with weakened pelvic floor muscles such as patients with diabetes
, patients having had a prostate surgery
in the past such as a radical prostatectomy, or obese patients. It should also be mentioned that these exercises have not been scientifically proven to increase
kegel exercises are harmless if performed correctly. Chest and abdominal pain
have been reported in some, but these occurrences are the result of inappropriately performed exercises.
•how to do kegel ex’s
••find the right muscles. To identify your pelvic floor muscles, stop urination in midstream or tighten the muscles that keep you from passing gas. These maneuvers use your pelvic floor muscles. 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. Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row. When your muscles get stronger, try doing kegel exercises while sitting, standing or walking.
•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 3 times a day. Aim for at least three sets of 10 repetitions a day.
Don't make a habit of using kegel exercises to start and stop your urine stream. Some doctors think this could cause a bladder infection.
Now that you have located your pelvic floor muscles, you can exercise them even when you do not have to urinate (pee) by following these simple steps:
1.Tighten and hold your pelvic floor muscles for five seconds (count 1 one thousand, 2 one thousand, 3 one thousand, 4 one thousand, 5 one thousand).
2.Relax your pelvic muscles. You have just done one kegel exercise
. You should plan to do 10 to 20 kegel exercises three to four times each day.
Another way to tighten your pelvic floor muscles is to:
1.Squeeze the muscles in your anus (like you are holding a bowel movement).
2.Relax your pelvic floor muscles after each attempt.
3.Repeat this exercise 10 to 20 times.
When you do your kegel exercises, remember•do not hold your breath.
•do not push down. Squeeze your muscles together tightly and imagine that you are trying to lift this muscle up.
•do not tighten the muscles in your stomach, buttocks, or thighs.
•relax your pelvic floor muscles between each squeeze.