Kegel exercises strengthen the pelvic floor muscles and can help with urinary incontinence, erectile dysfunction, and premature ejaculation. They can also be used in conjunction with medication for ED or PE.
To perform a Kegel exercise, squeeze and hold your pelvic floor muscles for 5 seconds and then relax. Repeat this 10 times a day.
Strengthens the Pelvic Floor
Kegel exercises are designed to strengthen the pelvic floor muscles – a group of muscles that span the bottom of the pelvis and support internal pelvic organs including the bladder, prostate and rectum. In men, the pelvic floor muscles wrap tightly around the anus and urethra. When the muscles are strong, they stop urine leakage and help prevent erectile dysfunction and sexual issues.
Men can do a series of 10 slow Kegel exercises each day, tightening and relaxing the muscles for three seconds each. Over time, you can try increasing the number of contractions and relaxations in a row to up to 20 each day. Fildena 100 and Fildena 150 are best medicines to treat erectile dysfunction in men.
Men can do a Kegel exercise while standing up, sitting down or lying down. It can be challenging to locate the right muscles, and many people end up strengthening their inner thighs or their glutes instead of the pelvic floor. Once you find the correct muscles, they will be firm and taut.
Helps with Urinary Incontinence
The pelvic floor muscles form a sling that runs from the tail bone at the back to the pubic bone at the front and help to support the bladder and bowel. They also control the passing of urine, stools and wind. In males, a weak pelvic floor can lead to urinary incontinence (leaking urine), premature ejaculation and sexual dysfunction.
Kegel exercises are a simple way to strengthen these muscles. They involve squeezing and relaxing these muscles, as if you were stopping the flow of pee and even can help in losing weight. They can be done while lying down, sitting or standing. Performing them regularly is more effective.
If you are not sure whether you are contracting the correct muscle, or if you are doing them correctly, speak to your healthcare professional. They may refer you to a continence advisor or pelvic floor physiotherapist who can provide specialist assistance. Alternatively, they may recommend biofeedback training. This involves inserting a probe into the rectum or vagina and as you squeeze and relax these muscles, a monitor displays your activity.
Helps with Erectile Dysfunction
Kegel exercises help men who suffer from erectile dysfunction by strengthening the muscles that are used to stop the flow of urine mid-stream (without using your hands). For many, this is not enough however and a combination of other measures including lifestyle changes and medical treatments are necessary.
Men are able to do Kegel exercises while lying down, sitting or even when driving and they can be performed without anyone else knowing. It’s also easy to do on the go since you can do them while waiting for a bus, in line at a store or when making a phone call.
You can perform a Kegel exercise by tightening and holding the muscles in your anus for about five seconds and then relaxing them again. These are known as monophasic contractions and they’re one of the most effective ways to strengthen these muscles. It is recommended that you perform a minimum of two sessions of Kegel exercises every day.
Helps with Premature Ejaculation
The kegel exercise strengthens the penile muscles that are responsible for an erection during sexual intercourse. It also helps to improve the sperm count of men and reduces the risk of premature ejaculation. This is a common problem that can lead to strain in the relationship. However, it is treatable with behavioral techniques and medication.
You can strengthen the pubococcygeus muscle by conducting slow and fast kegel exercises. For beginners, it is recommended to start with slow kegel exercises where you squeeze the pelvic floor muscles for a count of 3. Then you can increase the time under tension to 10 seconds.
Performing Kegel exercises is best done regularly. You can do them during the day while commuting, sitting, brushing teeth or during meetings. However, you need to be careful not to overdo them. If you overdo them, it may damage your urinary nerves and aggravate your condition. You can avoid this by practicing them in small sessions throughout the day.