Please tell me the way how I do Kegel exercise.
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Think that your are having call to defecate, and your are not finding the washroom. Try to control the anal sphincters, breath in and try to close anal passage, hold for 5 sec and release it. Repeat the procedure, gradually increase the holding time from 5 sec to 10,10 sec to 15 upto 30 sec. Proceed gradually. Avoid cold water and cold eatables in your diet. Do this maneuver empty stomach. Good luck.
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Dear lybrateuser, -For doing kegel exercises first you have to locate the correct muscles -to do this stop urination in mid stream or tighten the muscles that keep you from passing gas, these maneuvers use your pelvic floor muscles, once you have identified your pelvic floor muscles, you can do the exercises in any position, though it is easiest at first to do them lying down -the technique is tighten your pelvic floor muscles, hold the contraction for 3 seconds, try it for few times in a row, when your muscles get stronger, try doing the exercise while sitting, standing or walking -aim for at least three sets of ten repetitions a day.
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Kegels are a great penis exercise for several reasons. Not only do they have all of the benefits we talked about above, but they’re easy to do and you can do them almost anywhere. People won’t even know you’re doing them! Find Your Pelvic Floor Muscles – Finding the PC muscle is easy. The next time you’re urinating, stop or slow your pee mid-flow. The muscles used to stop urinating is your PC muscle. Don’t actually tense legs, abdomen or butt cheek muscles, instead focus on lifting your entire pelvic floor upward. Most importantly, continue to breathe through the contraction of your pelvic floor. If you’re able to stop or slow your urine in mid-stream, you’ve just successfully located and contracted your pelvic floor muscles! If you’re having a hard time, it’s the same set of muscles you use to tighten your anus. Now you’re ready to Kegel. Contract Your Pelvic Floor Muscles – When you’re ready to do Kegel exercises for men, the first thing you need to do is contract your pelvic floor muscles. Hold the Kegel Contraction – Hold that contraction for as long as you can. Most men can’t hold a Kegel at first for no more than a couple of seconds. Some may not be able to hold it at all. That’s OK, that’s what penis exercises are for – to make you stronger! Make a note of how long you can hold the Kegel. Release the Kegel Contraction and Repeat – Release the squeeze and repeat, for ten repetitions. Gradually build up your Kegels until you can hold them for 10 seconds each. When you perform the exercise correctly, you should be able to feel or see your testicles lift. This takes time for some men. But, if you practice the routine regularly, you should notice an improvement in your pelvic floor muscle strength, in 4-6 weeks. The best part about the Kegel is that it doesn’t require any assistance from your hands or legs. You can do Kegel exercises for men anywhere, anytime — whether it’s in a car, watching TV, standing in line at the grocery store, or even while you’re at work. As with any other type of exercise, it’s better to start off slowly and build up your routine. Here are our recommendations, to get you started Kegeling for better sexual health. For the first few weeks: Do 50 Kegels every other day. Each Kegel should be contracted for one to five seconds, depending on the strength of your PC muscle. The first time you Kegel, it probably won’t last much longer than a second or two. With more exercise and experience, your PC muscle will become much stronger and your Kegel exercises for men will last much longer. Over time: Gradually incorporate more Kegels into your routine. Work up to five to ten minutes a day, four days a week. This should be fairly easy to do, since you can do Kegel exercises for men anywhere, anytime. Many penis exercisers do them on their morning commute to work, for example. Eventually, spice it up and try holding your Kegels for as long as possible.
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