May 12th – Every year on this day, we celebrate National Kegels Day to spread awareness and support Kegel exercises.
Kegel Exercises are the most basic and easiest of all the exercises. They are beneficial to both men and women. However, most of them believe that Kegels are only for women. It is high time that this notion is squashed.
Kegel exercises are as beneficial for men as women.
Do you want to improve your overall sexual health?
Are you struggling with Erectile Dysfunction?
Did you recently have a prostate surgery done?
Are you struggling with urine and fecal incontinence?
If your answer is ‘yes’ to any of those questions, Read on to know more about Kegel Exercises for Men.
So, what are Kegel Exercises?
Kegel exercises are a simple clench and release of your pelvic floor muscles. The pelvic region is the area between your hips that contains your reproductive organs. The muscles targeted are those under the uterus, bladder, and bowel.
Many factors such as aging, weight gain, radical prostatectomy(surgical removal of the prostate), diabetes, etc. are responsible for weakening your pelvic muscles. This could lead to urinary or fecal incontinence or dribble after urination. Practicing Kegels can help you tackle these problems.
Kegels also help improve your sexual performance. It strengthens the pelvic muscles, which in turn helps increase blood flow to the groin. This exercise is recommended to those struggling with erectile dysfunction or premature ejaculation. They also improve your overall sexual functionality and health.
HOW TO DO KEGELS?
The first step is to locate the muscles involved in kegel exercises.
Imagine you are urinating, try controlling the flow and stopping for a few counts. The muscles you feel tightening up, are the ones you need to work on.
If you are still doubtful about doing it the right way, you could
- Imagine you are trying to keep yourself from farting. The muscles that are you have clenched, are the ones involved in Kegels
- You could also try inserting a finger in your rectum, and pretending to control your pee. The muscles you feel bunching up are the right ones. Make sure your hand is covered in clean rubber gloves. Take the utmost care if you are trying this method of locating the muscles.
- If you are still unsure, talk to your urologist or doctor about it.
- Biofeedback Training is another method one can opt to help identify the right muscles. In this method, a specialized doctor inserts a small probe inside your rectum. Once you do a Kegel, it will be monitored. You will receive specific results such as the time you held the contraction for, and the muscles involved in doing so.
Once you have successfully located the pelvic muscles, Kegel exercises are pretty easy and fun to do!
Make sure you have an empty bladder while performing them.
STEP 1: Contract these muscles for 4-5 counts. Make sure your breathing is normal.
STEP 2: Release for a few counts.
STEP 3: Repeat the steps for 5-10 minutes, twice, or thrice a day.
Points to note while performing Kegels:
- Make sure your body is relaxed and your breathing is normal.
- Avoid clenching your stomach, thighs, or buttock muscles while performing Kegels.
- Avoid doing Kegels while urinating. This can lead to serious disorders, including weakening your pelvic floor muscles.
- Just like any other workout, avoid overdoing it. Limit the number of Kegels you fit into your routine to 5 times a day.
- If you are facing any trouble while performing Kegels, visit your doctor at the earliest. Remember you are not alone and that you do not have to be embarrassed about it. Your doctor can check if you doing performing it correctly and advise you accordingly.
WHEN IS THE BEST TIME? WHICH IS THE BEST POSITION TO PRACTICE KEGELS?
The best part about Kegel Exercises is that they can be done at any time of the day, in any position – Standing, Sitting, or just lying down.
If you are a beginner, we would recommend that you practice Kegels while lying down. Since your muscles are not defying gravity, they are relaxed which makes the whole process way easier. After a few weeks of regular practice, you can eventually move on to practice Kegels while standing or other comfortable positions.
At the billing counter standing in a long queue? In the theater waiting for the intermission to get over? Kegels can make it fun and worth your while.
You can practice Kegels at any time of the day.
However, as a good practice, perform Kegels at least thrice in a day – Morning, Afternoon, and Night.
Morning – After you have emptied your bladder and while you are brushing your teeth
Afternoon – A fun break. While drinking water or a cup of coffee.
Night – While you are lying down on your bed, ready to log out for the day.
Remember, You must perform them after you have finished emptying your bladder.
Performing Kegels on a daily basis is very beneficial to your body. You may observe results such as less urine leakage within a few months. Others may take longer. However, don’t let this discourage you. Your muscles will gradually strengthen up and you will be able to notice changes in your sexual life.
Read more about sexual tips in our blog – 8 SEX TIPS FOR MEN TO BE BETTER IN BED.
Make sure you don’t stop practicing Kegels!
Kegels work differently for everybody. The time taken may differentiate between each. Just because you don’t notice any changes, please don’t be discouraged from performing them. They will definitely prevent your condition from worsening.
Kegel Exercises for Men are very beneficial. They help to strengthen weak pelvic muscles. Adding them to your daily routine also spices up your sexual health. Any abdomen cramps or backaches observed while performing Kegels need to be brought to the attention of your doctor. Kegels take a while for the results to be noticed. But don’t lose hope, keep Kegel-ing!
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