Kegel Exercises for Men
Why are Kegel exercises important for men?
A variety of issues can weaken pelvic floor muscles, including surgery to the area and chronic health conditions such as diabetes and heart disease.
The kegel exercises described below can help prevent, or treat some of the symptoms caused by weak pelvic floor muscles, such as urine leakage, urinary or bowel incontinence, maintaining an erection, and delaying ejaculation.
If you have erectile dysfunction, the treatment options pages cover not only physical, mental, and emotional aspects but also herbal and homeopathic remedies that can help.
How to Do Kegel Exercises
It takes a little bit of persistence to identify your pelvic floor muscles and understand how to contract and relax them. Here is some help:
- Find the correct 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 while urinating.
- Practice. 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, and then relax for three seconds. Try it a few times in a row but don't over work the muscles. When your muscles get stronger, do Kegel exercises while sitting, standing or walking.
- Continue 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. Do not hold your breath but breathe normally during the exercises.
- Repeat three times a day. Aim for at least three sets of 10 repetitions a day. Try to make a practice of doing a set every time you do a routine task, such as brushing your teeth.
These exercises can also be done after finishing urination to get rid of the last few drops of urine. Very important: once you’ve identified the right muscles, do not continue to stop urination in the middle of the flow.
To maintain an erection or delay ejaculation, tighten your pelvic floor muscles during sexual activity.
If you do these exercises regularly, expect to see results — such as reduced urine leakage — within three to six weeks.
Other results, such as improved erectile function, may take up to three months. That old saying “Patience is a virtue” comes in to play here.
Related Home Remedies
Erectile Dysfunction Treatments
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