You might have heard about Kegel exercises from your wife as this is a particular set of moves that can help them with pregnancy and just improve their overall health. But, did you know that men can also benefit from it as well?
Men are led to believe that the only way for them to treat premature ejaculation is to take mensshopstore.comor drink medications that their doctors have prescribed, but that is not actually the case. Although they certainly do help, doing some Kegel exercises can also help your situation as well.
Today, I am going to talk about what Kegel exercises are and how they can benefit men.
Before anything else, I want to define these first. Kegel exercises are done mainly to help strengthen weak pelvic floor muscles. These muscles can help you hold your urine, as well as regulate your ejaculatory responses as well.
Now, there are a lot of factors that can contribute to the weakening of your pelvic floor muscles, including (but not limited to) diabetes, an overactive bladder, radical prostatectomy, etc.
Kegel Exercises can really help men who suffer from ‘dribbling’ after urination or fecal or urinary incontinence.
How to Perform
To perform this exercise, here are the things that you will need to do:
- Locate the Right Muscles- The first thing that you need to do would be to locate your pelvic floor muscles. There are two things that you can do to achieve this: Either you stop urinating midstream or if you stop yourself from passing gas. The muscles that contract during those times are the muscles that you want to
- Doing It- Now that you’ve located your pelvic floor muscles, the next thing that you should do would be to tighten these muscles by holding the contraction for approximately 3 seconds. After this, you then relax at the same amount of time. Do this in success for at least 5 times in a row. I suggest that you do this while lying down so that it will be so much easier for you. Once your muscles have strengthened (it will require weeks or months), you can then do these exercises while you are standing, sitting, or even walking.
- Key Points to Remember- When you are performing this exercise, it is important that you focus on the present moment. Never hold your breath as this would be more effective if you continue on with your breathing (while performing the exercise). It is important that you tighten the right muscles since beginners tend to tighten the wrong ones (such as the thighs, buttocks, and abdomen.
- Repeat at Least 3 Times a Day- For starters, you can do three sets of 10 repetitions per day. That means that every time you will do this exercise, you need to do it 10 times to complete one set.
The beauty of doing Kegel exercises is that you can practically do it when you are doing something else, such as brushing your teeth, standing, walking, etc.
Keep in mind that the results of these exercises will not be apparent in just a few days of doing them. You will have to wait for weeks or months to truly see the effects.