Kegel exercises in men are equally important as in females. What does Kegel exercise mean? These are a group of exercises designed to improve the strength of pelvic floor muscles in both genders. These exercises are also known as Kegels are most importantly done to improve pelvic floor muscles, urinary incontinence, or dribble problems, and to improve sexual intercourse.
Kegel exercises in men or women should be performed two to three times each day for almost 8 weeks to see the best outcomes. Don’t quit Kegels to see lifelong results. In this article, we are going to discuss the causes and symptoms or indications to perform Kegels and the best techniques for Kegels.
Indications for Kegel Exercises
If you are doing Kegel exercises in the right way, you should be glad to see the results sooner as these exercises don’t have any side effects. The more Kegels you perform, the better results you find. Kegels involve repeated contraction and relaxation of pelvic muscles for building control and strengthening them.
Before heading over to Kegels let’s discuss the factors which weaken the pelvic floor muscles. Weakness of pelvic muscles might be due to the surgical removal of some reproductive system organs like the prostate. Diabetes mellitus also affects the pelvic floor muscles.
Techniques to Perform Kegel Exercises
To start Kegel exercises you need to identify pelvic floor muscles first. How you can identify pelvic floor muscles? To identify these muscles try to tighten the muscles during midstream micturition. This will stop urination in this way you can identify your pelvic floor muscles and can build control over them.
To build voluntary control over the pelvic floor you need to perform the exercises either in a sitting or lying position. Tight your pelvic muscles by contracting for 3 seconds and then relax for the same duration of time, and follow this technique repeatedly.
Strengthen your Pelvic Floor Muscles
While doing Kegel exercises ensure tightening your pelvic muscles, and you need not hold your breath. You can breathe freely during Kegel performance. For better results do more sets of each exercise like 3 sets including 10 repetitions each day. You can perform these exercises anywhere and at any time.
Train yourself on how to control your pelvic floor muscles during sneezing, coughing, laughing, or urination. Any activity that brings pressure over pelvic muscles will help you to control and strengthen your pelvic floor muscles. You must have a complete knowledge of how to do pelvic floor muscle exercises.
If you intend to do Kegel exercises but are confused to do them. Feel free to contact us for any kind of questions or visit your physician at your ease. In this case, biofeedback may be helpful training to monitor your pelvic floor muscle strength.
If you want to get rid of urinary or fecal incontinence, sexual problems, premature ejaculation, or erectile issues adopt Kegels as a part of your daily routine. Perform these exercises two to three times a day to see quick and long-lasting results.