Kegel exercises are designed to strengthen the pelvic floor muscles, which support the bladder and bowel and affect sexual function. Here are some benefits of Kegel exercises for men:
- Improve bladder control: Kegel exercises can help improve urinary or fecal incontinence.
- Manage prostate pain and swelling: Kegel exercises can help manage prostate pain and swelling that occurs with prostatitis and benign prostatic hyperplasia (BPH) .
- Increase sexual pleasure: Kegel exercises can help increase sexual pleasure through greater control of ejaculation and improved orgasm sensation.
Before starting Kegel exercises, its important to locate the correct muscles and understand the proper technique. Here's how to get started:
- Find the right muscles: To locate the correct muscles, stop urination in midstream. You shouldn't do this often, at most once per month, as it could create a habit of contracting while urinating. Another option is to lie down and place a hand on the perineum, which is the area between the rectum and scrotum.
- Contract and release: Kegel exercises involve intentionally contracting and releasing the pelvic floor muscles. Start by contracting for three seconds and then releasing for three seconds. Repeat this 10 times, three times a day.
- Increase duration and frequency: As you get stronger, you can increase the duration of each contraction and the frequency of your exercises.
It's important to note that one-third or more of women and men who do Kegels are actually working their abdominal, buttock, or inner thigh muscles. To ensure you're contracting the right muscles, focus on the muscles around the anus and urethra.
