How to strengthen pelvic muscles in men with kegel exercises
To understand the significance of kegel for men, it can be helpful to know the role of pelvic floor muscles. The pelvic floor muscles are a group of muscles that help with the functions of the bladder and the rectum. There are three types of pelvic muscles and each of these aid different processes such as storing urine in the bladder, the flow of urine and control of the urine flow.
Kegel exercises are used to strengthen the pelvic floor muscles. Kegel for men can be helpful after prostate surgeries or any problem with the bladder function due to health problems like diabetes. These exercises involve contracting and releasing the pelvic muscles a few times every day. Kegel for men is also recommended for improving sexual functions in men.
Pelvic muscles can become weak after prostate surgery. When it happens, weak pelvic muscles can cause urinary incontinence. With kegel for men, it is easy to regain control of all pelvic muscles.
Steps for kegel exercises
Before you can begin kegel exercises, you need to locate the right target muscles. The best way to do so is by stopping the flow of urine. When you are urinating, attempt to stop the flow once or twice. The muscles you are using for it are the ones you need for kegel exercises.
Once you know the right muscles for kegel exercise, begin by squeezing them for a few seconds and then release. Try to do 5 to 10 sets of kegel exercises. Once you are comfortable doing these exercises, you can increase the number of sets in a day.
Things to keep in mind while doing kegel exercises –
Relax while doing kegel exercises. Breathe normally.
- Focus on the pelvic muscles only and do not move other nearby muscles.
- Be patient with the process. It can take up to 3-4 weeks and possibly even more before you see any viable results.
With regular practice, kegel for men can help pelvic muscles become much stronger. You may talk to your doctor to get better insights for the same.
