Kegel exercises for men strengthen pelvic floor muscles, aiding bladder control and sexual function in men.
You might already have an exercise program for toning your abs, biceps, triceps, hamstrings, and quads.
How about your pelvic floor ? Everyone thinks Kegel exercises are just for women? Think again.
Some research suggests these pelvic floor-strengthening exercises may help restore bladder control after prostate surgery. For some men, they may also help treat erectile dysfunction and prevent premature ejaculation.
Kegel exercises for men can strengthen the pelvic floor muscles, which support the bladder and bowel and affect sexual function.
Before you start doing Kegel exercises, find out how to locate the correct muscles and understand the proper technique.
What are Kegel Exercises for MEN?
Kegel exercises are also called pelvic floor muscle training (PFMT) exercises. They target the muscles of your pelvic floor, also known as your pubococcygeal (PC) muscles.
Both men and women have PC muscles. They provide support to your pelvic organs, including your urethra, bladder, and bowel. They help hold your organs in place, promoting good bladder control and sexual function.
Just like any muscle group, your pelvic floor can weaken over time. This happens as we age, but it can also happen after certain circumstances, such as pregnancy, childbirth, or prostate surgery.
How to Do Kegel Exercises for MEN ?
Before you start your Kegel exercises, make sure to urinate so your bladder is empty.
- Start by holding your pelvic floor muscles in for 5 seconds. To do this, think of pulling in and lifting up your genitals.
- Do not hold your breath while you do this. Counting out loud can stop you from holding your breath.
- After holding for 5 seconds, slowly and completely relax your muscles for 5 seconds.
- Repeat this process 10 times, at least 3 times every day.
What are the advantages of Kegel exercises for men?
Kegel exercises can help improve your bladder and bowel health, and possibly your sexual performance.
These exercises can be helpful for people who are preparing for prostate cancer surgery, too.
Signs of Improvement
Don’t be discouraged if you are not able to control your bladder as soon as you would like, but rather look for these signs as proof that your pelvic floor muscle exercises are working and that you are on your way to better bladder health :
- Longer time between bathroom visits
- Fewer “accidents”
- Ability to hold the contractions longer, or to do more repetitions
- Drier underwear, without the feeling of always being wet
Summary
Kegels are beneficial exercises for strengthening your pelvic floor muscles. There are many reasons your pelvic floor becomes weak. Symptoms like leaking pee or poop, or feeling the need to pee when you don’t have to are signs of a weak pelvic floor. Gradually work your way up to performing Kegels several times per day. If you’re confused about Kegels or don’t know if you’re doing them right, don’t be afraid to contact a Physiotherapist for help.