Kegel exercises are designed to strengthen the pelvic floor muscles, which support the bladder and bowel and affect sexual function. These exercises can help control urine flow and are one of the most effective ways of controlling incontinence without medication or surgery. Men with certain health and sexual health issues can benefit from doing Kegel exercises, including those who have urinary or fecal incontinence, dribble after urination, or have had surgical removal of the prostate. Kegel exercises can also help manage prostate pain and swelling that occurs with prostatitis and benign prostatic hyperplasia (BPH) .
To get started with Kegel exercises, it is important to find the right muscles and understand the proper technique. One way to identify your pelvic floor muscles is to stop urination in midstream or tighten the muscles that keep you from passing gas. Men can also try to shorten or withdraw their penis inwards towards their body. Once you have identified the correct muscles, you can start doing Kegel exercises just about anytime.
It is recommended to do at least 30 to 40 Kegel exercises every day, spreading them throughout the day is better than doing them all at once. The more you do them, the stronger your pelvic floor muscles will become. Kegel exercises can be done in different positions, such as lying on your side with a pillow between your legs or sitting tall in a chair. It is important to diversify your Kegel exercises and practice different types of contractions.
