We often associate kegel exercises with pelvic floor exercises that are meant for women only. But this is certainly not the case. Men have much to benefit from doing kegel exercises. Kegel exercises can benefit men in a variety of ways too. Pelvic floor muscles at the bottom of the pelvis support the internal pelvic organs. For men, this includes the bladder, prostate and rectum. The muscles are wrapped around the anus and urethra. These muscles can weaken with age and can cause urinary issues and affect your sex life too.
Kegel exercises are also known as Pelvic Floor Muscle Training (PFMT) exercises. Kegel exercises can help treat stress incontinence in men following prostate surgery. It can also help relieve symptoms of overactive bladder and improve sexual function.
How can we perform Kegel Exercises?
Both men and women can perform kegel exercises in a similar way. It may be challenging finding the right muscles to contract for some people. The first step to identify the pelvic floor muscles for men is to clench to try to stop or slow down the flow of urine. Alternatively, these are also the muscles that stop breaking of wind from the back passage. You should also see your penis and scrotum lift slightly when done correctly. However, it’s important to emphasize that these exercises should not be done while passing urine or emptying bowels. Contract and hold the muscles for 5 to 10 seconds each time for slow contractions, or clench and release immediately for fast contractions. You can repeat this simple and effective exercise 10 times in a row, 3 to 4 times a day. Over time, this exercise should improve and strengthen your pelvic floor muscles, helping to improve bladder control and sexual function. If you have trouble picking up the right technique, it is advised that you see a doctor, continence nurse or physiotherapist for proper coaching.
Kegel exercises are easy to do, low risk and cost you nothing to try!
