Kegel exercises for men can strengthen the pelvic floor
muscles, which support the bladder and bowel and affect sexual function. With
practice, Kegel exercises for men can be done just about any time.
Before you start doing Kegel exercises, find out how to
locate the correct muscles and understand the proper technique.
Benefits of Kegel
exercises for men
Many factors can weaken your pelvic floor muscles,
including the surgical removal of the prostate (radical prostatectomy) and
conditions, such as diabetes and an overactive bladder.
You might benefit from doing Kegel exercises if you:
* Have urinary or fecal incontinence
* Dribble after urination — usually after you've left the
toilet
These exercises are often recommended to patients with
weakened pelvic floor muscles such as patients with diabetes, patients having
had a prostate surgery in the past such as a radical prostatectomy, or obese
patients. It should also be mentioned that these exercises have not been
scientifically proven to increase penis size and are thus not recommended
solely for this purpose.
Kegel exercises are harmless if performed correctly.
Chest and abdominal pain have been reported in some, but these occurrences are
the result of inappropriately performed exercises.
History
California gynecologist Dr. Arnold Kegel created Kegel
exercises in the late 1940s to help women control incontinence following
childbirth. Later research discovered that the exercises could also be helpful
in preventing prolapse and alleviating pelvic pain during intercourse.
The exercises target the muscles of the “pelvic floor,”
which are medically termed the pubococcygeus (PC muscles). Both men and women
have these muscles, which provide support to pelvic organs such as the urethra,
bladder, and bowel.
In young people, PC muscles are typically taut and
strong, helping to hold pelvic organs in place and assisting in bladder control
and sexual function. However, they can become weakened and stretched as you
age, losing efficiency.
Just as you can strengthen your arm muscles or leg
muscles through exercise, you can strengthen your PC muscles. Because these
muscles aren’t exercised enough during your normal, everyday life, you have to
make a focused effort.
Research
These simple exercises have not attracted much attention
from erectile dysfunction researchers. However, a study published in BJU
International in 2005 looked at the success of Kegel exercises among 55 men
over the age of 20 who had experienced ED for more than six months. After six
months of regular Kegeling and lifestyle changes, such as improved diet and
exercise, about 75 percent of the men saw an improvement in their erections.
Although the study is nearly a decade old, Erickson said
that he finds the results compelling enough to recommend Kegels as one
component of a man’s strategy to improve erections. In addition, researchers
reviewing strategies to treat ED included regular Kegel exercises among their
recommendations, according to a study published in the December 2009 issue of
the journal Therapeutic Advances in Urology.
In another research, in 2012, researchers found that a
postoperative program including Kegel exercises improved men’s ability to
recover bladder control after prostate surgery.
How to do Kegel
exercises for men
To get started:
* Find the right muscles. To identify your pelvic floor
muscles, stop urination in midstream or tighten the muscles that keep you from
passing gas. These maneuvers use your pelvic floor muscles. Once you've
identified your pelvic floor muscles, you can do the exercises in any position,
although you might find it easiest to do them lying down at first. Don’t tense
the muscles in your buttocks, legs, or abdomen, and don’t hold your breath.
Some men find these muscles by imagining that they are
trying to stop the passage of gas. Squeezing these muscles gives a pulling
sensation; these are the right muscles for pelvic exercises. It's important not
to contract other muscles.
Some men need biofeedback to help them target the right
muscles.
* Perfect your technique. Tighten your pelvic floor
muscles, hold the contraction for three seconds, and then relax for three
seconds. Try it a few times in a row. When your muscles get stronger, try doing
Kegel exercises while sitting, standing or walking.
* Maintain your focus. For best results, focus on
tightening only your pelvic floor muscles. Be careful not to flex the muscles
in your abdomen, thighs or buttocks. Avoid holding your breath. Instead,
breathe freely during the exercises.
* Repeat 3 times a day. Aim for at least three sets of 10
repetitions a day.
Don't make a habit of using Kegel exercises to start and
stop your urine stream. Some doctors think this could cause a bladder
infection.
When to do your
Kegels
Make Kegel exercises part of your daily routine. For
example:
* Fit in a set of Kegel exercises every time you do a
routine task, such as brushing your teeth.
* Do another set after you urinate, to get rid of the
last few drops of urine.
* Contract your pelvic floor muscles just before and
during any activity that puts pressure on your abdomen, such as sneezing,
coughing, laughing or heavy lifting.
Arguably, one of the strongest points of Kegel exercises
is that they can be performed anywhere without anyone but the participant
noticing. Unlike typical core exercises for men requiring sit-ups, planking, or
other unusual positions, Kegel exercises can be performed during a variety of
activities such as shaving, sitting at one's desk, or even while driving. This
feature allows them to be universally accepted by men.
3 Tips to Help
Make Kegel Exercises a Habit
The most effective exercises are the ones you do
regularly. To help you get into the rhythm of doing Kegels, try these simple
tips:
* Stay consistent. Do your Kegel exercises at the same
time each day -- maybe first thing in the morning while you are urinating,
while brushing your teeth, and as you watch TV.
* Remember the benefits. If you keep up with Kegels, they
can really make a difference in your urinary incontinence.
* Pay attention to progress. Over time, you’ll notice
your urinary incontinence is improving. Maybe you’re having fewer leaks, or are
leaking less.
When you're having
trouble
If you're having trouble doing Kegel exercises, don't be
embarrassed to ask for help. Your doctor or other health care provider can give
you important feedback so that you learn to isolate and strengthen the correct
muscles.
In some cases, biofeedback training might help. In a
biofeedback session, your doctor or other health care provider inserts a small
probe into your rectum. As you relax and contract your pelvic floor muscles, a
monitor will measure and display your pelvic floor activity. Research suggests
that biofeedback training is more effective in treating fecal incontinence.
When to expect
results
If you do your Kegel exercises regularly, you can expect
results — such as less frequent urine leakage — within about a few weeks to a
few months. For continued benefits, make Kegel exercises a permanent part of
your daily routine.
Sources and
Additional Information:
http://www.everydayhealth.com/news/sexy-men-kegels/
