Welcome to this series about Men’s Health. Enjoy the principles and I hope you can learn something new. Enjoy the benefits of good Men’s Health.
If you are a man, you may have never heard about Kegel exercises. Or perhaps you have heard about them, but thought they were only an exercise beneficial for women.
What are Kegel exercises?
Kegel exercises involve discrete contraction and relaxation of your pelvic floor muscles. Women have traditionally been encouraged to do them after childbirth to reduce or prevent bladder leakage (urinary incontinence).
Men, however, can benefit significantly from doing Kegel exercises too. Obese men, or those who have diabetes or have had prostate surgery, or have an overactive bladder, can benefit from these exercises.
Like women, Kegel exercises in men can reduce or prevent bladder leakage. They can also be of benefit for stool leakage too. In addition, Kegel exercises can help prevent premature ejaculation, while allowing erections that last longer and are stronger. Men also report stronger orgasms.
Here is how you find your pelvic floor muscles:
When you are urinating, try stopping mid-flow. You may not be able to stop completely, but you should be able to slow down the flow somewhat. Doing this allows you to find your pelvic floor muscles. There should not be any pain when done properly, and you should not be contracting the muscles in your buttocks, thighs, or abdomen.
It is important that once you know where these muscles are, that you not continue to do the exercises when urinating.
How do you do Kegel exercises?
Now that you know where the muscles are located, you can begin doing the exercises.
Fortunately, you do not need any specific equipment to do them, and they can be done anywhere. Therefore, you can perform the exercises while you are in your car, sitting at your desk, in bed, shaving, or watching television.
Be sure to make sure your bladder is empty before beginning. Then tighten the pelvic floor muscles and hold for a count of five. Relax for 10 seconds. Then tighten the muscles again. You should do this for a total of ten times per session. You should perform the exercises three times per day.
How long does it take to see results?
If you are doing the exercises properly, you should notice a difference within a month. If you are not seeing results, then you may want to see a healthcare professional. For example, there are some physical therapists who specialize in treatment of pelvic floor dysfunction.
To summarize, men can benefit from Kegel exercises, just as much as women can. You have nothing to lose by trying these exercises.
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Nick Thorne is the founder of NicksDigitalSolutions Limited, a company specializing in Education, Training and Writing. He lives in Levin, New Zealand.