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Kegel Exercises for Men

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Kegel exercises, or Kegels, are designed to strength the pelvic floor muscles. This can be an effective treatment for urinary incontinence.  (In case you’re wondering, “Kegels” are named after Dr. Arnold Kegel, who invented them.)

There is also clinical evidence that Kegels can help with erectile dysfunction1 2, and premature ejaculation3.

Step by Step Guide to Kegels for Men

Find Out How to Control Your Pelvic Floor Muscles

While peeing, try to stop the flow.  Don’t tighten your butt or abdomen, and don’t hold your breath.  Practice stopping and starting your flow to learn how it feels when you contract your pelvic floor muscles.

Breathe normally while tightening your pelvic floor muscles; do not hold your breath.  Do not push down…  try to imagine pulling your muscles upward as you tighten them.

Kegel Sets

Tighten your Kegel muscles and count slowly to five; relax and count slowly to five again. (Remember not to hold your breath!).  When you are starting out, repeat this cycle fives times for one “set.”

Start by performing a set three or four times per day while standing or sitting.  Once you are comfortable with the exercises (after a week or so), increase the number of repetitions per set, gradually working up to ten repetitions.

Vary your routine.  Practice your Kegels while standing, sitting, walking, lying down, and bending over.  You can perform Kegels while driving your car, walking your dog, watching TV, stretching, exercising, even working in the garden!

Fast Sets

Once you’re comfortable with basic Kegels, add a couple of “fast sets”  each day.  Instead of holding and relaxing for five seconds, tighten for one second, and relax for two seconds.  Focus on tightening as quickly as you can.

Dealing with Stress Incontinence

Get in the habit of tightening and holding your pelvic floor muscles during any activity that puts pressure on your bladder:  lifting, coughing, laughing, sneezing, etc.

Track Your Progress

To stay motivated, most of us need to see progress.  Keep track of your urinary leakage, and the number of Kegel exercises you do each day.  As with any exercise program, you won’t see results overnight, but you should see significant improvement in 4-6 weeks.

Once you start your program, it’s important to keep it up!  Your pelvic floor muscles will weaken if you don’t exercise them regularly.


References

  1. Dorey, G.; Speakman, M.J.; Feneley, R. C.; Swinkels, A., Dunn, C. D. “Pelvic Floor Exercises for Erectile Dysfunction.” BJU International. Sep 2005; 96(4):595-7.
    <https://www.ncbi.nlm.nih.gov/pubmed/16104916>
  2. Dorey, G; Siegel, A; Nelson, P. “The Effect of a Pelvic Floor Muscle Training Program Using Active and Resisted Exercises on Male Sexual Function: A Randomised Controlled Trial.” 2015.
    <https://www.semanticscholar.org/paper/The-Effect-of-a-Pelvic-Floor-Muscle-Training-Using-Ga/de9b6634ce40eda684107c5be537d73c3ee116c6>
  3. Pastore, Antonio L; Palleschi, Giovanni; Fuschi, Andrea; Maggioni, Cristina; Rago, Rocco; Zucchi, Alessandro; Costantini, Elisabetta; Carbone, Antonio. “Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach.” Therapeutic Advances in Urology. Feb 2014.
    <https://doi.org/10.1177/1756287214523329>

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