Wellness

Incontinence, sexual tone: the benefits of Kegel exercises for men

Kegel exercises aren’t just for women. In men, these pelvic muscle toning exercises can help improve bladder control, decrease incontinence, and improve sexual tone. Here is a short guide to doing Kegel exercises correctly.

Benefits of Kegel exercises for men

Many factors can weaken your pelvic floor muscles, including surgical removal of the prostate (prostatectomy), diabetes, or an overactive bladder. Weakness in the pelvic muscles can lead to urinary or fecal incontinence, urination that continues after leaving the toilet.

How to Do Kegel Exercises for Men

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 just about anytime. First, before you start doing Kegel exercises, learn how to locate the right muscles and practice the proper technique.

To start :

Find the right muscles.

To identify your pelvic floor muscles, stop urination mid-class or squeeze the muscles that prevent you from holding gas. These maneuvers use your pelvic floor muscles. Once you’ve identified your pelvic floor muscles, you can do the exercises in any position, although you might find it easier to do them lying down at first.

Perfect your technique.

Tighten your pelvic floor muscles, hold the contraction for three seconds, then relax for three seconds. Repeat these contractions several times in a row. As your muscles get stronger, try doing Kegel exercises while sitting, standing, or walking.

Maintain your focus.

For best results, focus only on tightening the 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.

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Repeat 3 times a day. Aim for at least three sets of 10 reps per day.

When to do your Kegel exercises

Make Kegel exercises part of your daily routine. For example :

– whenever you do a routine task, such as brushing your teeth.

– after urinating, to get rid of the last drops of urine.

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.

When to observe the first results

If you do your Kegel exercises regularly, you can expect results such as less frequent urine leakage within weeks to months. Moreover, it is an effect reported by regular practitioners, the muscle enhancement of the pelvic area and therefore better blood supply has significant effects on male sexual tone.

[HighProtein-Foods.com]

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