In different parts of the body, muscles play an active role in organs support. For example, in the pelvis, the set of muscles called pelvic floor muscles performs this task. Their normal functioning is essential for the correct work of bladder and bowel in men. In addition, pelvic floor muscles contribute to the sexual function in males. Unfortunately, these muscles may become weaker because of overactive bladder or diabetes and after surgical prostate removal.
Kegel exercises for men
Kegel exercises for both men and women are designed to strengthen pelvic floor muscles. The advantage is that one can perform these simple movements about anytime and anywhere.
As was stated previously, pelvic floor muscles in men affect the work of the bladder and bowel. People suffering from the following conditions may benefit from doing Kegel exercises regularly:
- urine incontinence
- fecal incontinence
- dribble after urination (when you left the toilet)
Performing Kegel exercises for men after urination is beneficial for removing the last few drops of urine. In addition, you can practice this activity right before and during sneezing, laughing, coughing or heavy lifting – actions that put pressure on the abdomen.
Kegel exercises technique for men
It is essential to understand which muscles are pelvic floor muscles to perform Kegel exercises. To identify them, one should try to stop urination in the middle of the process and feel what muscles are involved. Another way is to contract the muscles you are using to keep the gas from passing. When you understand which muscles you are working on, it is time to talk about the technique of Kegel exercises for men.
You can perform pelvic floor muscles exercises in any position comfortable for you – lying, sitting, standing or walking. However, it is suggested to start with lying down as it is the easiest way to do Kegel exercises. First, tighten pelvic floor muscles and hold them contracted for three seconds. Then relax and keep this state for three more seconds. Repeat the cycle. For the best effect, try to do Kegel exercises three times a day for around ten repeats.
Keep the focus on the pelvic floor muscles while contracting them. It would help to ensure that you tighten the right muscles and not those of the abdomen, tights or buttocks. In addition, try to avoid holding of breath. Instead, breathe freely in your temp.
What if you have trouble performing Kegel exercises?
It is always good to talk to the doctor or other health provider if you have any issues performing pelvic floor muscles exercises. These people can help you to correctly identify needed muscles and learn how to isolate and train them. Biofeedback session is another method that aids to identify and contract pelvic floor muscles. The doctor places a tiny probe with a pressure detector into the patient’s rectum during this procedure. Then, as the patient contracts and relaxes pelvic floor muscles, the computer measures and shows the activity of this muscle group. The described method benefits more in the treatment of fecal incontinence.
When to expect the results
If you are performing Kegel exercises regularly, you can expect results to appear within the first few weeks to the first few months. After that, however, it would be beneficial to continue exercising pelvic floor muscles and make it a part of your daily routine.