Women often hear about the importance of kegel exercises to strengthen their pelvic muscles. It turns out that men can also benefit from these exercises.
The pelvic floor muscles cover the lower pelvis and support the internal pelvic organs. In men, this includes the bladder, prostate, and rectum. The muscles also wrap tightly around the anus and urethra. Buy Generic 100mg Viagra Online and Buy Cialis Online They can weaken with age or from diabetes, an overactive bladder, or prostate surgery.
When done correctly, kegel exercises offer many benefits for men. Stronger pelvic muscles can help improve:
Frequent urination at night is called nocturia
Drooling after urinating
Urinary delay
The ability to empty the bladder
Constipation
Sexual function
Any exercise intended to strengthen a muscle involves tightening or contracting and releasing or stretching.
Kegel exercises purposefully contract and relax the pelvic floor muscles. Here’s how to get started:
Find the right muscles. About 40% of people don’t do a kegel exercise correctly the first time around. The outer layer of the pelvic floor muscles helps to stop the flow of urine. To make sure you’re contracting the right muscles, stop urinating midway. You should not do this often, at most once a month, as it can create a habit of twitching while urinating. Another option is to lie down and place one hand on the perineum. This is the area between the rectum and the scrotum. Your hand should feel the perineum lift slightly as you squeeze the pelvic floor muscles. A physical therapist can help you identify the right muscle using biofeedback if you’re unsure or have questions.
Perfect your technique.
Squeeze your pelvic floor muscles for three or four seconds, then relax to take a deep breath. It’s important to get the full contraction and stretch of each exercise. Don’t rush or flex the muscles in your abdomen, thighs, or buttocks. As your muscles get stronger, gradually increase each contraction by up to 10 seconds.
Plan and focus.
Some try to squeeze kegels into everyday tasks like washing dishes or waiting at traffic lights. I do not recommend this approach. It’s best to take some quiet time to focus on your kegel sessions. This minimizes the risk of forgetting to do them and helps you contract correctly. I recommend doing a set of 10 before waking up in the morning and before every meal of the day.
Repeat daily. Like other exercises, kegel results are better if you do them more often. Try doing four sets of 10 repetitions for a total of 40 Kegels per day. Try doing them lying down, sitting, standing, or walking. Your muscles will tire if you do more than 40 reps per day or if you hold each time for more than 10 seconds.
Drink. Some people with urinary incontinence limit the amount of water they drink, which can cause other troublesome conditions or symptoms. For example, it can cause constipation, fatigue, or bladder irritation. This can cause the bladder to quickly expel urine uncontrollably. Drink at least 64 ounces of water per day.
Repeat daily. Like other exercises, kegel results are better if you do them more often. Try doing four sets of 10 repetitions for a total of 40 Kegels per day. Try doing them lying down, sitting, standing, or walking. Your muscles will tire if you do more than 40 reps per day or if you hold each time for more than 10 seconds.
Drink. Some people with urinary incontinence limit the amount of water they drink, which can cause other troublesome conditions or symptoms. For example, it can cause constipation, fatigue, or bladder irritation. This can cause the bladder to quickly expel urine uncontrollably. Drink at least 64 ounces of water per day.
If you’re having trouble doing kegel exercises, don’t be afraid to ask for help. A physical therapist can help you learn how to isolate and strengthen the correct muscles. Biofeedback can also be helpful.
