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Kegel exercises for men: Understand the benefits
Kegel exercises for men can help prevent or control urinary incontinence and
possibly improve sexual performance. Here's a guide to doing Kegel exercises
correctly.
By Mayo Clinic staff,
March 29, 2012,
http://www.mayoclinic.com/health/kegel-exercises-for-men
Think Kegel exercises are just for women? Think again. 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 discreetly just about anytime — whether you're relaxing on the couch
or driving your car. 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 a radical
prostatectomy and conditions such as diabetes. Kegel exercises for men can
help prevent, treat or delay some of the symptoms caused by weak pelvic
floor muscles, such as urine leakage. You may benefit from doing Kegel
exercises if you have:
·
Urinary or fecal incontinence
·
Dribble following urination
Limited research suggests that Kegel exercises for men may also benefit some
men who have erectile dysfunction.
How to do Kegel exercises for men
It takes diligence to identify your pelvic floor muscles and understand how
to contract and relax them. Here are some pointers:
·
Find the right muscles. To
make sure you know how to contract your pelvic floor muscles, tightly
squeeze the muscles that help prevent you from passing gas or try to stop
the flow of urine while you're using the toilet. If you look in the mirror,
the base of your penis will move closer to your abdomen and your testicles
will rise.
·
Perfect your technique. Once
you've identified your pelvic floor muscles, empty your bladder and lie
down. Contract your pelvic floor muscles, hold the contraction for three
seconds, then relax for three seconds. Try it a few times in a row but don't
overdo it. 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 three times a day. Aim
for at least three sets of 10 repetitions a day. You might make a practice
of fitting in a set every time you do a routine task, such as brushing your
teeth.
Kegel exercises can also be done after you finish voiding, to get rid of the
last few drops of urine or to return any feces that haven't been voided up
to the rectum. You might also 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. In addition, you might
tighten your pelvic floor muscles during sexual activity to maintain an
erection or delay ejaculation.
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 exercise the correct muscles.
In some cases, biofeedback training may help. In a biofeedback session, your
doctor or other health care provider inserts a small monitoring probe into
your rectum. When you contract your pelvic floor muscles, you'll see a
measurement on a monitor that lets you know whether you've successfully
contracted the right muscles. You'll also be able to see how long you hold
the contraction.
When to expect results
If you do your Kegel exercises regularly, you can expect to see results —
such as less frequent urine leakage — within three to six weeks. Other
results, such as improved erectile function, may take three months. For
continued benefits, make Kegel exercises a permanent part of your daily
routine. |