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Kegel Exercises for Men
- Kegel exercises are simple clench-and-release activities that are used to strengthen the pelvic area.
- The pelvis is located between the hips and holds the reproductive organs of the body.
- A healthy pelvis is essential, as the muscles in the pelvic line form a hammock or a sling for your organs.
- A weak pelvic area can lead to problems in controlling the bladder and the bowels.
- Although they might sound complicated, Kegel exercises are quite simple. Once you get the hang of them, it is easy to continue doing them.
- Let’s look at everything men need to know about Kegel exercises:
Where is the Pelvic Floor?
- The first step required to perform Kegel exercises is to locate your pelvic floor.
- Both men and women can have problems with locating these muscles as the pelvic is a mix of muscles and not a lot of them are sensitive.
- One common way of locating the pelvic floor is to insert a finger into the rectum and try to squeeze.
- You have to do this without tightening and contracting the muscles of your buttocks, abdomen, and thighs.
- You can also find the pelvic floor by tensing the muscles that stop you from passing gas.
- If both of these methods do not work, you can try stopping the flow of urine. However, do not do this consistently.
- In case you keep having trouble with finding the pelvic floor, it is best to book an appointment with a doctor who can help you locate it.
How to Do Kegel Exercises?
- Kegel exercises are quite simple to do.
- You just need to be patient and careful while doing it.
- The most common way of performing them is by contracting your pelvic floor and releasing it afterward.
- If you have found your pelvic floor, simply tense it for five seconds.
- Then relax the muscles. That’s all there is to a Kegel exercise.
- Perform this a few times in succession.
- Another Kegel exercise involves squeezing the muscles of your anus as if holding in a bowel movement.
- Relax the pelvic floor afterward and repeat this around 10 to 20 times.
- One thing to be careful about is to not hold your breath while performing a Kegel exercise.
Why Do It?
- The bladder and the prostate are held together in your pelvis by a combination of several muscles.
- If these muscles get weak, due to prostate cancer treatment or any other reason, the support for your prostate and bladder diminishes.
- This can lead to urine leakage, known as incontinence.
- Getting control over your pelvic floor can help you stop that and give your prostate the support it needs, keeping it healthy.
