Are you a man who is looking to better control incontinence or erectile dysfunction? pelvic floor exercises, also known as kegel exercises, are the answer! In this article, you will learn how to perform these exercises, their benefits, and helpful tips to achieve optimal results.
What are Male kegel exercises?
kegel exercises were originally geared towards women, but they are just as beneficial for men. These exercises focus on strengthening the pelvic floor muscles that support the bladder, bowel, and sexual function. By exercising these muscles, you can improve bladder and bowel control, reduce the risk of pelvic organ prolapse, and enhance sexual performance.
Identifying the right muscles
Before you begin your kegel exercises, it's essential to locate the correct muscles. Here's how:
- Imagine you are trying to stop the flow of urine mid-stream or prevent gas from escaping. Doing so will contract the pelvic floor muscles.
- Insert one finger into the rectum. Tighten the muscles around the finger while keeping your buttocks and thighs relaxed.
- Feel the muscles lift as you contract them. This upward movement is how you know you are engaging the correct muscles.
Performing Male kegel exercises
Once you've identified the right muscles, follow these steps to perform the exercises:
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- Empty your bladder completely before beginning the exercises.
- Contract the pelvic floor muscles and hold for three to five seconds, then relax for an equal amount of time.
- Repeat this cycle ten times, three times per day.
- Increase the duration of the contractions and relaxations gradually.
- Maintain proper breathing throughout the exercises, inhaling and exhaling deeply and evenly.
Tips for success:
To see the best results, keep these tips in mind:
- Consistency is key. Perform your kegel exercises regularly, every day, for at least six to eight weeks.
- Focus on technique. Make sure you are performing the exercises with proper form and engaging the correct muscles.
- Avoid using the wrong muscles by relaxing your abdomen, thighs, and buttocks.
- Various positions can be incorporated for the exercise, such standing, sitting, or lying down, but start with a seated position for easier muscle control.
- Do not perform kegel exercises while urinating, as this may weaken the muscles or lead to incomplete emptying of the bladder, increasing the risk of urinary tract infections.
Male kegel exercises Example:
John, a 40-year-old man, has struggled with erectile dysfunction and occasional incontinence. Upon discovering the benefits of male kegel exercises, he starts performing them three times per day. He makes sure to contract and relax the pelvic floor muscles for five seconds each, and gradually increases the duration. After six weeks, John notices significant improvement in his bladder control and erectile function.
Now that you're equipped with the knowledge to perform male kegel exercises, it's time to start your journey to better bladder control and improved sexual function. Remember to stay consistent, maintain proper technique, and be patient with yourself. If you found this article helpful, please share it with others and explore other guides on Pelvic Floor Therapy to further improve your health and well-being.