Kegel exercises are a type of exercise that targets the pelvic floor muscles. These muscles support the bladder, bowels and sexual organs in both men and women. While many people associate Kegel exercises with pregnant women or older adults, they can be beneficial for men as well. In fact, regular Kegel exercises have been shown to improve urinary control, increase erectile function and even boost overall health. If you’re wondering how to perform Kegel exercises correctly, read on for tips specifically tailored to men.
What Are Kegel Exercises?
Kegel exercises were named after Dr. Arnold Kegel who developed them in the 1940s. They involve contracting and relaxing your pelvic floor muscles repeatedly over time. The goal is to strengthen these muscles so that they become more toned and flexible. This can help alleviate symptoms such as urine leakage, difficulty starting or stopping urination, and weak erections.
How To Perform Kegel Exercises Correctly: Tips For Men
Performing Kegel exercises incorrectly could lead to injury or discomfort. Here are some tips for performing Kegel exercises correctly:
Find Your Pelvic Floor Muscles: Before attempting any Kegel exercises, it’s essential to locate your pelvic floor muscles. Try stopping midstream while urinating to identify which muscles you use to do this. Once you find those muscles, practice squeezing and releasing them several times.
Start Slow And Build Up: Begin by doing one set of five contractions per day. Over time, work up to three sets of ten contractions each day. Remember not to hold your breath during the exercises and keep your abdominal muscles relaxed.
Avoid Holding Your Breath Or Contracting Other Muscle Groups: When doing Kegel exercises, focus solely on your pelvic floor muscles. Avoid holding your breath or tensing other muscle groups like your abs or glutes. Doing so could cause straining or discomfort.
The Benefits Of Regular Kegel Exercise For Men’s Health
Regular Kegel exercises offer numerous benefits for men’s health including:
Improved Urinary Control: Weak pelvic floor muscles can contribute to issues such as urgency, frequency, and leaking. By strengthening these muscles through Kegel exercises, men may experience improved urinary control.
Better Erectile Function: Research has found that regular Kegel exercises can enhance blood flow to the penis, leading to better erectile function. Additionally, stronger pelvic floor muscles can also prevent premature ejaculation.
Boosted Overall Health: Strong pelvic floor muscles aren’t just good for urinary and sexual health; they can also benefit core stability, posture, and lower back pain.
Common Mistakes To Avoid When Doing Kegel Exercises
While Kegel exercises are generally safe and effective, there are some common mistakes to avoid when doing them. These include:
Overdoing It: As mentioned earlier, start slow and build up gradually. Attempting too much too soon could result in soreness or injury.
Not Practicing Proper Technique: Make sure to isolate your pelvic floor muscles and avoid tensing other muscle groups. Otherwise, you risk straining or causing discomfort.
In conclusion, Kegel exercises are an excellent way for men to improve their urinary and sexual health. By following proper technique and practicing regularly, men can enjoy the many benefits of strong pelvic floor muscles. So why wait? Start incorporating Kegel exercises into your daily routine today!