Kegel Exercises For Men: Are They Really Beneficial?
Kegel Exercises or pelvic floor muscle exercises involve repeated contradiction and realization of the muscles that are a part of the pelvic floor to strengthen the pelvic floor. It is considered beneficial for treating a variety of health conditions, such as having an overactive bladder, male lower urinary tract symptoms, post radical, prostatectomy, urinary incontinence, erectile dysfunction, fecal incontinence, and premature ejaculation.
With age, the pelvic floor muscles tend to get weaker in both men and women. In men, it can also happen due to prostate cancer surgery, bladder or bowel problems. As they can negatively affect bladder control and sex life, Kegel exercises are performed to strengthen these muscles for keeping the overall health in control.
How can men perform Kegel exercises?
The first step is to locate the target muscles. The easiest way to do so is during urination by slowing down or stopping the flow of urine once you’re halfway through urination. The muscles used to hold the urine back are the pelvic floor muscles. The muscles are successfully located once the person is able to slow or stop the flow of urine without tensing the muscles in the buttocks, legs, and abdomen.
The first technique requires the person to contract and hold the located muscles for 5 to 20 seconds before releasing them. Attempting these exercises 10-20 times in a row and 3-4 times a day to see the effects and benefits.
Making variations while performing these exercises can provide better health benefits. Variations can include contracting and releasing the muscles quickly, or very slowly. Apart from that, making variations with the position by practicing the exercises while standing, sitting, or lying down can also help. At first, it is easier to perform these exercises while lying down as the muscles are in a relaxed position. Standing adds more weight and can be practiced after a few weeks. Increasing the time and frequency of the exercise can provide better health benefits over time.
Kegel exercises benefits for men:
- Strengthen the pelvic floor muscles: These muscles are responsible for increasing the blood flow to the groin and are active during sex. Strengthening of the pelvic floor muscles can improve sex function such as erections, orgasms, and ejaculations.
- Treatment for Erectile Dysfunction: These exercises are enough to treat erectile dysfunction in some people while some may practice them along with some other interventions (medication or counseling).
- Improves sexual performance: Strengthening the pelvic muscles can help in improving the sexual performance in men by improving the hardness of an erection, increasing the pleasure and number of orgasms that men can have in a period of time. These benefits are mainly because healthy pelvic muscles encourage blood flow around the groin area.
- Avoiding medical conditions: It can aid in avoiding a few medical problems such as an overactive bladder, male lower urinary tract symptoms, post radical, prostatectomy, urinary incontinence, fecal incontinence, and premature ejaculation. This can save severe problems from arising which may require a proper treatment later.