Did you know that kegel exercises are not only for women? Yes, you heard that right; men can also benefit from these pelvic floor strengthening exercises. In this article, we will explore the benefits of kegel exercises for men, how to do them correctly, and some common misconceptions around this often under-appreciated exercise.
Kegel Exercises Men Table of Contents
Why kegel exercises for Men?
kegel exercises, originally developed for women, have been found to provide multiple benefits for men as well. These advantages include:
- Improved bladder control: Strengthening your pelvic floor muscles can lead to better bladder control, reducing the frequency of involuntary urine leakage.
- Enhanced sexual performance: Stronger pelvic floor muscles can help you achieve and maintain an erection, leading to better sexual performance and experience.
- Alleviating prostate issues: Regular kegel exercises can reduce the symptoms of an enlarged prostate and help in the recovery process following a prostate surgery.
- Preventing rectal prolapse: Strengthening your pelvic floor muscles can help prevent the rectum from descending out of its normal position within the body.
How to Locate Your Pelvic Floor Muscles
Before getting into the process of performing kegel exercises, it is crucial to identify the correct set of muscles that need to be worked on. Here's how:
- While urinating, try to stop the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles.
- Alternatively, you can try to tighten the muscles that prevent you from passing gas. These are also part of the pelvic floor muscles.
Remember, it's essential to focus on the pelvic floor muscles only and not tense your abdominal, thigh, or buttocks muscles. Also, avoid holding your breath while performing the exercises.
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Performing kegel exercises for Men
Now that you know which muscles need to be activated, follow the steps below to perform kegel exercises for men:
- Find a comfortable position, preferably sitting or lying down.
- Tighten your pelvic floor muscles for 3-5 seconds, being careful not to tense any other muscles.
- Relax your pelvic floor muscles for 3-5 seconds.
- Repeat this process 10-15 times in a row; this completes one set.
- Perform at least three sets a day for maximum benefits.
Consistency is key when it comes to kegel exercises. Ensure to perform them regularly and increase the duration and intensity gradually as you progress.
Common Misconceptions About kegel exercises for Men
There are a few misconceptions surrounding kegel exercises for men that need to be debunked:
- Myth 1: kegel exercises are only for women. As mentioned earlier, men can also benefit significantly from these pelvic floor strengthening exercises.
- Myth 2: kegel exercises can make you ejaculate too quickly. In reality, these exercises can improve your ability to control ejaculation, leading to longer-lasting and more satisfying sexual experiences.
- Myth 3: Men who don't experience incontinence don't need to do kegel exercises. This is incorrect as kegel exercises can prevent future urinary incontinence and improve sexual performance in men, irrespective of their current control level.
kegel exercises Men Example:
Imagine you're a man in your early 40s, facing mild urinary incontinence and erectile dysfunction. Your doctor recommends incorporating kegel exercises into your daily routine. After a few weeks of consistent practice, you start noticing improvements in your bladder control and sexual performance. As a result, not only do you feel more confident in your daily life, but your relationship with your partner is also reignited thanks to the benefits of kegel exercises.
Now that you have the knowledge to practice kegel exercises for men, it's time to take action and reap the benefits. Don't hesitate to share this article with others who might be unaware of the advantages of kegel exercises in their lives. If you're curious about other pelvic floor therapy techniques, be sure to explore our other informative guides and resources.