Kegel exercises have been primarily considered exercises for women that help strengthen the pelvic muscles to help control unexpected incontinence leaks caused by pregnancy and childbirth. These same principles and similar exercises may also benefit men that experience similar problems including urinary incontinence, dribbling and fecal incontinence.
Steps for Kegel Exercise for Men:
Many factors weaken pelvic floor muscles (also known as pubococcygeus or PC muscles). These muscles provide support for pelvic organs such as the urethra, bladder and bowel. In men this is often the result of prostate removal “radical prostatectomy” and even other common diseases such as diabetes. Legal exercise might benefit a man is they have urinary or fecal incontinence or dribble after urination, generally after leaving the bathroom.
The first step to correctly starting a Male Kegel exercises program is to identify pelvic floor muscles so that you can relax and contract them.
First you need to find the right muscles. To identify these muscles stop urination during midstream or tighten muscles that keep you from passing gas. These are your pelvic floor muscles. If a man is contracting these muscles the base of the penis will move closer to your abdomen and the testicles will rise.
Once you have identified these muscles and how to contract and relax them you can then start to flex them. A good way to start is to simply imagine you are stopping the urine stream and hold the muscles for a few seconds and then release. With time you can increase the length to 5-20 seconds.
Men may also start when they empty their bladder and then lie on your back with knees bent apart. Tighten the muscles and hold for three seconds. Then relax them for three seconds. Do this a few times in a row, but don’t overdue it. When you have developed stronger muscles you can try doing these exercises while standing, sitting or walking.
To gain maximum results and benefits you should focus on the pelvic floor muscles only being careful not to contract other muscles including abdomen, thighs or buttocks. You should also avoid holding your breath. Try to breath freely and normally during the exercise routine.
Get into a routine of doing three sets of 10 of these repetitions per day spread out through the day.
DO a set of the exercises after urinating or having a bowel movement. Try to get rid of the last few drops of urine or any remaining feces that hasn’t been voided.
Contract these muscles before and during activities that put pressure on the abdomen - including lifting, sneezing, coughing or laughing.
As with any exercise you should always ask your doctor if these exercises are appropriate for you and your general health. They may also be able to provide additional tips or advice in the discussion.
Kegel exercises have been primarily considered exercises for women that help strengthen the pelvic muscles to help control unexpected incontinence leaks. These same principles may also benefit men that experience similar problems.
Kegel exercises are designed to help strengthen the pelvic floor muscles. These are the muscles that support the bladder and bowel function. Legal exercises are often considered only for women, but can also be done to assist men in increasing this muscle function. Legal exercises once understood and mastered are easy and can be done almost anywhere.
Kegel exercise for men is a great practice to use to possibly gain control of incontinence. In addition to exercise there are many other factors in helping control male urinary incontinence. Including monitoring diet and identifying medications, and most importantly consulting with your doctor. If additional products are needed for protection from soiling your clothing or bedding visit our site. Here is a link to the site for items designed specifically for the needs and unique body contours of men.
