Can Men do Kegels or Pelvic Floor Exercises
Usually done by women, Kegels or pelvic floor exercises are easy-to-do workouts that are designed to strengthen the pubococcygeus muscles (pelvic floor muscles). However, men can also benefit from these exercises. Before you do these exercises, you should find out the correct muscles to target. Here is a guide to locating your PC muscles and understanding the proper form of the exercise.
Benefits of Kegels: How Are They Good for Men
In men, the pubococcygeus muscles may get weakened due to radical prostatectomy (surgical removal of the prostate gland), overactive bladder, or conditions like diabetes. By working the pelvic floor muscles at least three times a day, you might be able to reap the following benefits:
- Reduces health problems of aging: It improves bladder control and helps you to regain control of bowel functions. Therefore, it lessens your chances of urine leakage, urinary incontinence, and prostate cancer.
- Helps you to last longer in bed: It helps you in giving long-lasting orgasms and overcoming premature ejaculation.
- Avoids erectile dysfunction: It reduces erectile dysfunction by helping you to have stronger erections.
How to do Kegels: Step by Step Instructions for Men
- Find the pelvic floor muscles: For identifying the right muscles, stop urinating halfway through or try slowing down the flow by tightening the muscles that are used for stopping the passage of gas. Do not contract your legs, buttocks, or abdominal muscles and make sure not to hold your breath. If you can slow down or stop urinating, it implies that you have successfully located the muscles. Once the muscles are correctly identified, you can do it in any position. The easiest way to do the exercise is to lie down at first.
- Do the exercise properly: Contract the PC muscles, holding it for five seconds. Then relax for five seconds. Try repeating these steps 10 Do each of these sets of 10 reps thrice daily.
When to do Kegels
With regular practice, men can do them almost anytime. You may do a set of the Kegels every time you perform a routine work like brushing your teeth, watching TV, or after urinating. Tighten your pelvic floor muscles during laughing, coughing, heavy lifting, or other activities that involve putting pressure on the abdomen.
Weighted Kegels for Men
It is a variation of the standard Kegel exercise performed by draping a washcloth or sock over the end of the penis and then flexing the pelvic floor muscles. It is usually repeated in sets of 10-20 flexes. You may add more weight by using a wet washcloth or sock. Make sure that you do not use any significantly heavy weights.
Video: Kegel Exercises for Men
Reverse Kegel Exercises for Men
Reverse Kegel, the opposite of the standard Kegel, is a stretching exercise that helps in relieving pelvic pain and relaxing your pelvic floor muscles. You can do a reverse Kegel as instructed below:
- While sitting, standing, or lying down with your knees bent, tighten your muscles as if you are trying to urinate faster.
- Release your buttock muscles so that you feel the perineum (the area between your anus and the scrotum) move downward.
- Contract your front penile muscles to lift the penis and testicles a bit.
- Hold the reverse contraction for 5 seconds before releasing for 5 seconds.
- Repeat for 2-3 sets of 10 reps each day.
Side Effects of Kegel Exercises
When practicing Kegels, be sure not to make it a habit of using them every time you start or stop urinating because it could result in complications like a urinary bladder infection. Also, tightening the muscles too often may strain them and make them tired so that they are not able to function properly.
Consult a doctor and do the Kegels according to his advice. You might be able to see better sexual performance and bladder control in 3-6 weeks. It may be said that the pelvic floor exercises are as good as medicines used for treating sexual dysfunctions, but without the side effects.