What is Kegel Execise?
Kegel exercises is named after Dr. Arnold Kegel who first introduced them in the 1940s. They are a series of pelvic floor muscle contractions and relaxations designed to strengthen and tone the muscles in the pelvic region.
These exercises primarily target the pubococcygeus (PC) muscles, which play a vital role in supporting the bladder, rectum, and genitals. Both men and women can benefit from Kegel exercises.
They help improve urinary control, treat or prevent urinary incontinence, and enhance sexual function. The exercises involve consciously squeezing and lifting the pelvic floor muscles and holding the contraction for a few seconds before releasing.
Regular practice of Kegel exercises can lead to better pelvic health, increased sexual pleasure, and improved bladder control for a more confident and fulfilling lifestyle.
When and how to do Kegel?
Find a comfortable and quiet place to perform the exercises.
Empty your bladder before starting to ensure proper muscle engagement.
Find the right muscle: To locate your pelvic floor muscles, try stopping the flow of urine while you are urinating or tighten the muscles that prevent you from passing gas. These actions involve the use of your pelvic floor muscles.
Once you’ve identified these muscles, you can perform the exercises in any position, though starting while lying down might be more comfortable initially.
Contract your pelvic floor muscles by squeezing them inward and upward.
Hold the contraction for a few seconds (start with 3-5 seconds and gradually increase).
Release and relax your muscles for an equal duration.
To achieve optimal results, concentrate on contracting your pelvic floor muscles without involving your abdomen, thighs, or buttocks. Make sure to avoid holding your breath; instead, breathe naturally and freely throughout the exercises. This targeted approach will help you engage the correct muscles effectively.
Aim to do 3 sets of 10-15 repetitions daily for best results.
Incorporate Kegels into your daily routine, like while sitting, standing, or lying down.
Consistency is key, so make it a habit to perform Kegel exercises regularly.
Benefits of Kegel Exercises for men
- Minimizing urinary leakage during sneezing, coughing, or laughing.
- Decreasing frequency of visits to the restroom.
- Alleviating the urgency to urinate and preventing leakage before reaching the toilet.
- Reducing post-void dribbling following urination.
- Kegel exercises can be beneficial for men with erectile dysfunction (ED) and premature ejaculation (PE) due to their positive effects on pelvic floor muscles, thus leading to better and enhanced sex.
Erectile dysfunction (ED)
Strengthening the pelvic floor muscles can improve blood flow to the penis. Thus, it enhances the ability to achieve and maintain an erection.
These exercises can also assist in increasing the strength of the muscles that support the penis during an erection, potentially leading to better rigidity.
Premature Ejaculation (PE)
Kegel exercises for men can enhance the ability to control ejaculation by strengthening the pelvic floor muscles responsible for ejaculatory control.
Kegel exercise for men can gain better control over the timing of ejaculation, leading to an increase in ejaculatory latency (the time it takes to ejaculate after stimulation).
However, it’s crucial to note that Kegel exercise for men may not be a standalone solution for severe or chronic ED or PE. We recommend you to consult with a healthcare professional is essential to determine the underlying causes of these conditions. After that develop a comprehensive treatment plan that may include Kegel exercises along with other appropriate interventions.