Kegel Exercises for Men: Improve Bladder Control and Even Your Sex Life
If they’ve heard of Kegel exercises at all, most people think they’re just for women. But Kegel exercises for men can help improve bladder control and can sometimes even improve sexual performance.
When done properly, Kegel exercises can strengthen pelvic floor muscles, which support the bladder and bowel and affect sexual function. Kegel exercises for men can be done just about any time, and just about anywhere.
Kegel exercises have proven benefits, but before you begin, it’s important to know how to locate the right muscles and know how to use the proper technique.
Which Men Will Benefit From Kegel Exercises?
Kegel exercises have been around since 1948, when an American gynecologist named Arnold Henry Kegel, who invented the Kegel perineometer, an instrument for measuring the strength of voluntary contractions of the pelvic floor muscles). He developed Kegel exercises as a non-surgical treatment for urinary incontinence from pelvic muscle weakness.
There are many factors that can weaken your pelvic floor muscles, including the surgical removal of the prostate and conditions like diabetes or overactive bladder.
You might benefit from doing Kegel exercises if you:
Suffer from urinary or fecal incontinence
Dribble after urination, usually after you've left the toilet
How to Do Kegel Exercises
It’s important to do Kegel exercises properly to get the maximum benefit.
Locate the correct muscles. It’s pretty simple to identify your pelvic floor muscles.
Stop urination in midstream
Or tighten the muscles that prevent you from passing gas
These actions use your pelvic floor muscles. Once you've identified these muscles, you can do the exercises in any position, but you might find it easiest to do them lying down at first.
Develop the right technique. When you tighten your pelvic floor muscles:
Hold the contraction for three seconds
Relax for three seconds
Try this a few times in a row. Once your muscles are strong, try doing the exercises while sitting, standing or walking.
Stay focused. It’s important to do these exercises properly, so:
Focus on tightening only your pelvic floor muscles
Do not flex the muscles in your abdomen, thighs or buttocks
Don’t hold your breath – breathe normally during the exercises
Perform Kegel exercises three times a day. Your goal is at least three sets of 10 repetitions a day.
When To Do Your Kegel Exercises
It’s easy to make Kegel exercises part of your normal routine. Fit them in when you’re doing other things. For example, to get your three sets in:
Fit in a set of Kegel exercises when you’re brushing your teeth, shaving or when you’re in the shower
Get rid of those last few drops of urine by doing another set after you urinateDo another set after you urinate, to get rid of the last few drops of urine.
Before and during anything that puts pressure on your abdomen such as sneezing, coughing, laughing or lifting something heavy.
If You’re Having Trouble
If you're having trouble doing your Kegel exercises or aren’t sure you’re doing them correctly, don't be embarrassed to ask for help. Your urologist can give you feedback to help you learn to isolate and strengthen the correct muscles.
When Can I Expect Results?
If you do your Kegel exercises regularly, you can expect results like less frequent urine leakage in a few weeks to a few months. To realize continued benefits, it’s important to make Kegel exercises a permanent part of your daily routine.
Learn More About How Kegel Exercises Can Help You
Kegel exercises are a great way to get more bladder and bowel control, and even help your sex life. But they need to be done properly. At Norman Urology, we’ve helped many men learn to locate their pelvic floor muscles and apply the proper techniques for great results.
You can count on superior, specialized care from experienced, compassionate professionals.
Reach out to us today to schedule an appointment. We can’t wait to meet you!
