Kegels Exercises For Men | LloydsPharmacy Online Doctor UK

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Kegel exercise isn’t just for women. Pelvic
floor exercise for men, also known as kegel exercise, can
strengthen the pelvic floor muscles, which affect sexual function.
Regular kegel exercise for men can help prevent or
improve erectile dysfunction and premature ejaculationThe
bladder can be a source of discomfort for many people; it can cause
frequent urination, leakage, and the need to go to the restroom
often. These symptoms can be alleviated with proper management and
lifestyle changes.

In this article, we will assist in guiding you
to discovering your pelvic floor and provide information on the
various Kegel exercises available as well as the advantages of
doing regular pelvic floor exercise.

Where are your
pelvic floor muscles?

It is essential to understand the location of
your pelvic floor muscles before engaging in any exercise. These
muscles act as a support for the bladder and rectum, preventing any
unwanted leakage. Consequently, Kegel exercises can be beneficial
for men who suffer from urinary or fecal incontinence. An extra
perk is that strengthening these muscles can improve sexual
performance.

How to locate your
pelvic floor muscles:

1. Consider ways to prevent yourself from passing
   gas or having loose stools.

Strengthening certain muscle groups is essential
and can be done while lying down to start. With practice, you will
be able to exercise any time and any place, such as when waiting
for a bus, riding the subway, or talking on the phone. This
convenience makes it a great way to stay fit.

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How to improve
pelvic floor muscles

Once you have found the muscles in your pelvic
floor and practiced the technique, you can now start exercising.
Kegel exercises are a widely known way to strengthen the pelvic
floor muscles. It is recommended that you do both slow and fast
kegels.

It’s important to vary your kegel exercises,
doing both slow and fast reps. Fast reps are sometimes referred to
as ‘quick twitch’. This is because the different speeds train
different muscle fibres. It is necessary to make sure you have
correctly identified the right muscles; if you feel your stomach
muscles tighten or you are clenching your buttocks, you need to
keep looking.

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Slow
kegels

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• Contract your pelvic floor muscles, hold for five seconds, and
  then relax for five seconds. Breathe normally while you do
  this.
• Repeat the contraction, then relax for another five seconds.
  Try and make each contraction slow and controlled.
• Do this exercise up to 10 times. Stop and rest if it feels
  uncomfortable.
• Gradually, try and hold the contraction for longer. So eight
  seconds, then 10 seconds. Always relax for the same amount of time
  as you contract.

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Fast
kegels

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• Exactly the same technique as slow kegels: contract, hold,
  relax.
• However the contractions are short and rapid. Hold the
  contraction for a second, then relax, then contract again straight
  away.
• Try and do ten fast kegels after a set of ten slow kegels.
• Over time, try and increase this number. So 15 fast kegels, 20
  fast kegels and so on.

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How often should I practice kegel
exercise?

Frequent exercise is the best way to strengthen
your muscles. Aim to do the exercises as often as you can, even if
it’s 20 or 50 times a day. Doing this will not have any negative
effects on your health.

Ideally, you should practice your Kegel
exercises 3-5 times a day, but this is just a minimum. If you want
to do more, go ahead. Aim for three sets of both slow and fast
Kegels. While it may seem like a lot, it should not take more than
five minutes, and it will likely be quicker as you become more
experienced. For example, doing three sets of 10 fast Kegels should
only take ten seconds each, and five 10-second Kegels should take
less than two minutes.

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Remembering to kegel exercise

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It is recommended to establish a regular
schedule for doing Kegel exercises to ensure that you remain
consistent and don’t forget. Some good times to perform the
exercise include:

• When you wake up in the morning
• After you go to the toilet
• Before you go to bed

You can exercise your pelvic floor muscles while
sitting at your desk at work. Consider doing some reps when you
arrive, in the middle of the day, and before you leave. If you want
to challenge yourself, you can do them every hour. Just make sure
to set a specific time to ensure you don’t forget.

Additionally, you can practice these activities
during your daily commute, while brushing your teeth, or even while
in a meeting.

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Benefits of kegel exercises for men

Quite a few men experience problems associated
with a weak pelvic floor. Some of the causes of a week pelvic floor
areProstate or pelvic surgery, difficulty with bowel movements,
being overweight, and having an on-going cough can all be
contributing factors.

Performing kegels can help diminish the signs
associated with a weak pelvic floor. Potential advantages may
include:

• Reducing leaking urine when you sneeze, cough or laugh
• Reducing need to go to the toilet all the time
• Reducing the need to urgently going to the toilet and leaking
  before you get there
• Reducing dribble after going for a pee
• Improving your ability to control wind 

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Sexual benefits of kegel exercise

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As discussed above, there are lots of benefits
of doing kegel exercises, and there are some sexual benefits too.
There’s some evidence to suggest that working on your pelvic floor
can help with erectile dysfunction (ED)

If you experience ED or PE then kegels can be
used in combination with medical treatments such as ViagraIt is
important to understand that the benefits of Kegel exercises will
not be seen instantly and, in more severe cases of erectile
dysfunction (ED) or premature ejaculation (PE), medical
intervention should also be considered.

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Kegel exercise for men and erectile
dysfunction

Pelvic floor exercise can be an effective
treatment for EDKegel exercises can help build up the strength of
the bulbocavernosus muscle (BC muscle). This muscle is located
around the urethra (urinary tract) at the base of the penis. When
it contracts during an erection, it stops the blood from flowing
back out and helps keep the erection firm. Furthermore, it helps to
expel the semen during ejaculation.

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Kegel exercise for men and premature
ejaculation

Pelvic floor exercise can also help treat
premature ejaculation. Strong pelvic floor muscles can help you
delay ejaculation; one studyResearch has demonstrated that learning
to activate specific muscles can significantly increase the amount
of time before ejaculation occurs. The muscles involved are the
same ones used to prevent the flow of urine when urinating.

If you want to explore medical treatment for ED
or PE, visit our online clinics for premature ejaculation and
erectile dysfunction.

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Looking for erectile dysfunction treatment?

Use our online service

References

https://www.mayoclinic.org/diseases-conditions/premature-ejaculation/diagnosis-treatment/drc-20354905https://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/kegel-exercises-for-men/art-20045074https://www.nbt.nhs.uk/sites/default/files/attachments/Pelvic%20floor%20exercises%20for%20men_NBT002673.pdfhttps://www.sciencedirect.com/topics/medicine-and-dentistry/bulbocavernosus-musclehttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003840/

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