Kegel exercises got their name after the guy who invented them. It was way back in 1948 when Arnold Kegel developed the exercise routine for his female patients. Originally, the patients who could benefit the most from this exercise were women who have recently gone through childbirth.
Soon, they became the standard part of pelvic floor muscle therapy, which inevitably extended their use to men as well. This is why, today, we have Kegel exercises for men. These exercises can be practiced with or without Kegel balls. But for them to be successful, you have to learn how to properly perform them.
The Benefits of Kegel Exercises for Men
After a radical prostatectomy, the men who undergo this invasive surgery often experience a very unpleasant urinary inconsistency. Kegel exercises for men are a standard part of therapy following this surgery. Experts also recommend that men who have prostatectomy surgery scheduled should start Kegel exercises as early as possible, even before the surgery. This practice provides the best results.
These exercises will also benefit men with overactive bladder symptoms. Why? Because bladder contractions can easily be suppressed by the contractions of the pelvic floor muscles. And training pelvic muscles can help men manage their overactive bladder and live a less stressful life.
Pelvic floor muscle training will also benefit men who have problems with successfully managing erectile dysfunction and climacturia. Erectile dysfunction and climacturia are common symptoms that follow the procedure of radical prostatectomy. Men who have undergone this procedure and had these symptoms engaged in floor muscle therapy. By regularly performing Kegel exercises for men, the symptoms of both erectile dysfunction and climacturia were successfully managed.
These exercises can also help men who have problems with premature ejaculation. The studies suggest that 50% of patients who started their Kegel exercise routine were cured. The results came only after two months of regular exercising. Additionally, Kegel exercises can help with nocturia.
How to Do the Kegel Exercises
The concept of the Kegel training is similar to the one done in the gym. First, you have to start isolating pelvic muscles. The easiest way to do this is to try and stop the urine flow before you are done urinating. Why? Because Kegel exercises specifically target muscles that regulate the process of urination.
There are two interchangeable techniques that you can practice on a daily basis. Focus on not moving any other muscles in your body, don’t hold your breath, and don’t cross your legs.
The first one requires of you to contract your anal muscles. All you have to do is squeeze as if you are trying to hold in gas. If you are doing these exercises correctly, you will be able to feel the lifting and pulling sensations on your anus.
The second technique requires a mirror. In order to master it, you have to look at your penis and to observe its movements. If you do it correctly, your penis will be the only thing that moves vertically.
Start the exercise by squeezing your anal muscles. Then, you should start gradually releasing the squeeze until the anus goes back to the starting position.
Both of these exercises can be done anywhere, and nobody will ever notice you doing them. Here is a convenient YouTube video to help you get started.
How Often Should You Exercise
To achieve the best results, you should go through two sessions of Kegel exercises for men every day. There is no need to complicate the schedule. Do one set once you get out of bed, and another one right before you go to sleep.
Your routine should consist of at least 10 contractions. You should never do more than 30 contractions at a time. Each repetition should last 10 seconds. You should contract for 5 seconds and then go back to the state of relaxation in 5 seconds.
When you feel comfortable with your exercising routine, you should divide your training into 3 sections. Do 10 repetitions while laying, 10 while sitting, and the last 10 while standing.
This is all you need to know about Kegel exercises for men. Although initially developed to help women, these exercises pack powerful benefits for men. By adopting this routine into your life, you will strengthen your pelvic muscles, and fix problems associated with your balder, erection, and orgasm.