Kegel Exercises are as important as a health exercise for men as they are for women. Kegel exercise for men can help improve bladder control and possibly increase sexual performance. Here is a guide to doing Kegel exercises correctly.
Think Kegel exercises are just for women? Think again.
Kegel exercises for men can strengthen the pelvic floor muscles that support the bladder and bowels and affect sexual function. Practically, Kegel exercises for men can almost always be done. Before starting Kegel exercises, you should learn how to find the right muscles and understand the correct technique.
A man’s pelvic floor muscles support the bladder and bowel and affect sexual function. Kegel exercises can help strengthen these muscles. Many factors can weaken your pelvic floor muscles, including surgical treatment of conditions such as prostate (radical prostatectomy), diabetes, and overactive bladder.
- In These Situations, You Can Benefit From Kegel Exercises:
Urine or fecal incontinence
- Post-void urine leakage – usually after leaving the toilet.
How to Do Kegel Exercises for Men? Getting Started with Kegel Exercises:
- Finding the Right Muscles: To define your pelvic floor muscles, stop urinating, or tighten the muscles that expose you to gas. These maneuvers use your pelvic floor muscles. Once you’ve determined your pelvic floor muscles, you can do the exercises in any position, but you should find the easiest way to use them first. (You should only do urine retention to find your pelvic floor muscles. Otherwise, you may experience problems with the urinary tract)
- Perfecting His Technique: Tighten your pelvic floor muscles, hold the contraction for three seconds, and rest for three seconds. Try it several times in a row. When your muscles get stronger, you can try doing Kegel exercises while sitting, standing, or walking.
- Maintain Focus: For best results, focus only on tightening your pelvic floor muscles. Be careful not to bend your abdominal, hip, or hip muscles. Don’t hold your breath. Instead, breathe freely during the exercises.
- Repeat 3 Times a Day: Aim to do at least three sets of 10 repetitions a day.
Don’t use Kegel exercises to start and stop your urine flow. Some doctors think this could cause a bladder infection.
When Should You Do Kegel Exercises?
Make Kegel a part of your daily routine.
- While doing a routine task like brushing your teeth, you can do a Kegel exercise at the same time.
- After urinating, you can do another set to get rid of the last few drops of urine.
You can do your pelvic floor muscles just before and for a while before any activity that puts pressure on the abdominal area, such as sneezing, coughing, laughing, or heavy lifting.
- What Should You Do When You Have Problems While Exercising Kegel? If you’re having trouble doing
- Kegel exercises, don’t be ashamed to ask for help. Your doctor or another healthcare provider can give you accurate feedback so you learn to isolate and strengthen the right muscles. In some cases, biofeedback training can help. During a biofeedback session, your doctor or other healthcare professional inserts a small probe into your rectum. As you relax and release your pelvic floor muscles, a monitor will measure and show your pelvic floor activity. Research shows that biofeedback training is more effective in treating fecal incontinence.
When to Get Results?
If you do your kegel exercises regularly, you may find that problems such as less frequent urine leakage subside within a few weeks to a few months. For ongoing benefits, make sure that Kegel is a permanent part of your daily routine.