Kegel exercises for men? Wondering? Well, it’s a common presumption that Kegel exercises are meant for just women, but that fact is that it’s not.
In men, Kegel exercises help to strengthen the pelvic floor muscles, and they in turn further support the bowel, bladder, and affect the reproductive system. If done properly, there’s no certain time or a strict schedule to perform Kegel exercises for men.
Before starting Kegel exercises, here are some tips that one should be aware of when they’re about to start the exercise so that they can find out the right muscles and methods accordingly.
Benefits of Kegel Exercises for Men
Several factors such as the removal of the prostate surgically or diseases like diabetes or a hyperactive bladder can reduce the strength of the pelvic floor muscles in males.
There are many benefits of Kegel exercises for men suffering from:
- After Dribble
- Premature ejaculation
- Erectile dysfunction.
- Bowel incontinence
How to Perform Kegel Exercises?
To begin with:
- Locate the muscles. To locate and make sure you’ve got hold of the pelvic floor muscles, try taking a halt midway while urinating or try controlling and contracting the muscles the help you fart. Such moves make use of the pelvic floor muscles. The moment one has known and located these muscles these exercises can be performed irrespective of the position, however, it is advised to begin with lying down initially.
- Master the trick. Contract the pelvic floor muscles and try to keep it that way for about 3-4 seconds, and then rest for that same timeframe. It is advised to repeat this several times. Once you get comfortable and feel the strength in your muscles, make an attempt to perform the exercises while taking a walk, being seated, and while standing.
- Don’t lose Concentration. One needs to stay focused on contracting the pelvic floor muscles only to get the best outcome. Bending or moving the muscles in the belly, groin or hips most certainly should be avoided. One should breathe normally and while exercising and refrain from holding their breath.
- Repetitions per day. You should target a minimum of 3 sets of ten repetitions per day.
Time to Perform Kegel Exercises for Men
One can easily fit these exercises in their daily schedule such as:
- When one’s brushing their teeth which is a daily job one set of Kegel can be easily squeezed in.
- Since these exercises are advisable for people with urinary incontinence so you can perform the second set when done urinating to get those trapped urine droplets out of the body.
- Even before performing or while doing a normal activity like a sneeze, cough, lifting, releasing gas, etc. that directly pressurize the belly, the pelvic floor muscles can be tightened.
In Case of Discomfort
Kegel exercises for men don’t have any adverse effects if done properly. Although one can directly consult a medical practitioner to seek suggestions and advice if they are having trouble.
You can also consider a more effective and advanced method known as Biofeedback.
Much Awaited Results
Issues such as After Dribble can be reduced ranging from under several weeks to months provided one is doing Kegel exercises daily and these results will only get better. If done regularly, there are way more benefits of Kegel exercises for men.
