Kegel is a discrete exercise for men and women which can help improve bladder control and perhaps improve sexual performance. It is usually used by women to strengthen the pelvic floor, and by men to cure bladder control issues. The bladder is a muscle shaped like a balloon and holds one’s urine. An enhancement in its performance, in turn, helps one with the weak bladder. These exercises are also known as pelvic muscle exercises and they strengthen the pelvic floor muscles, which is especially important for both men and women.
Previously, these exercises were largely promoted by physicians to female patients in an effort to treat numerous issues like anxiety and incontinence which many women face after childbirth. However, these similar exercises are now being promoted to men to improve urinary incontinence and even bring about better sexual health.
Benefits of doing Kegel for men
Kegel for men can help you take control of your leaky bladder.If you practice Kegel exercises for five minutes, two or three times daily, it will also show you significant improvements in your ability to control urinary leakage. Kegel for men can also help them have more intense orgasms which can lead to greater satisfaction and pleasure. Kegel for men can also help them with the erection (an enlarged and rigid state of the penis) angle and quality. Kegel exercises are one of the most effective ways of controlling incontinence (lack of voluntary control over urination) without medication or surgery. There are many doctors who suggest that these exercises should start right after one has been through surgery.
How to do Kegel exercises
First of all, you have to find the right muscles which in this exercise include the pelvic floor muscles. Try to stop and start your urine stream while you are attempting to urinate. You can do this by imagining that someone walks in while you are urinating. Try doing this two or three times. The muscles used to halt the urine are pelvic floor muscles.
Now that you have located your right muscle, the next step is to exercise it. Tighten and hold your pelvic floor muscles for five to ten seconds. Afterwards release your pelvic muscles slowly. With time and more practice, you should try to do at least 10 to 20 Kegel exercises twice or thrice a day. You can also practice Kegel for men while you are sitting at your desk and working or while watching television.
Another way to tighten your pelvic floor muscles is to firmly press with the help fingers the muscles in your anus for 5 to 10 seconds. Moreover, you can then release your pelvic floor muscles slowly after each attempt. Repeat this exercise 10 to 20 times once or in three to four slots during a day.
The most comfortable way of doing this exercise is by lying down but once you get used to it and your muscles get stronger (harder), try doing it while sitting, standing, or walking.
For the best possible results of Kegel exercises for men, lay emphasis on tightening only your pelvic floor muscles. You have to be careful not to flex the muscles in your belly, thighs, or backsides as this may lead to fatigue and even injuries. Never hold your breath. Instead, breathe spontaneously during the exercises. Moreover, avoid crossing your legs. Don’t make a routine of using Kegel exercises to start and stop your urine stream. Some doctors think this could cause a bladder infection.
When to do this exercise
Add Kegel exercises to your daily routine. Do try and do Kegel exercises every time you do a routine task, such as brushing your teeth. Do it again after you urinate as it will help you in getting rid of last few drops of your urine. Exercise your floor muscles just before and during any activity that puts pressure on your belly, such as sneezing, coughing, laughing, or heavy lifting.
You have to be patient as every exercise shows it results after a while. If you do Kegel exercises for men three times a day, you should see better bladder control in three to six weeks—some men see it even earlier. If you don’t see any improvement within a few weeks or a month, there may be possibility that you are using wrong muscles for Kegel exercises. Don’t be afraid or feel shy to contact a doctor or urologist.
This exercise is of extreme help for men undergoing prostate surgery, either for prostate cancer needing radical prostatectomy (complete prostate removal) or for benign prostatic hyperplasia (BPH) needing transurethral resection of the prostate. Both surgeries reduce the resistance to the bladder which can result in postsurgical urinary incontinence. You must also speak with your doctor about starting such exercises and the duration as well as other details, especially if you have recently been through such surgeries.
