How to do Kegel exercises for men
Prostate problems, surgery for prostate removal, difficulties with the bladder or even conditions like diabetes can make the pelvic muscles weak. When pelvic muscles do not work well, it can cause urinary incontinence and sexual dysfunction in men. Kegel for men can help with these problems.
With some practice, Kegel exercises can be easy to do.
Here are the steps for kegel exercises.
- The first step is to identify the right muscle group, which you need for kegel exercises. The best time to find your pelvic muscles for Kegel is during urination.
- When you are passing urine, try to stop the flow. You can even begin with slowing down urination. Concentrate on the muscles you are using for this process. These are the same muscles you need to do kegel for men.
- Another way to find the right muscles is to try to stop passing gas. These are the same muscles you need for kegel exercises.
- When you do this, there is no reason to hold your breath or tense your other muscles. You may require a few attempts to locate the right muscles for kegel successfully.
- Once you know which muscles to target, you can start to practice kegel exercises. Contract and release these pelvic muscles for 3 to 5 seconds at a time. Repeat 5 to 10 times. You can start by doing 5 to 10 sets of kegel exercises for 2-3 times every day.
- As a beginner, you might find it easy to do kegel exercises in a lying position. Once you can comfortably tighten and relax the muscles, practice the steps in different positions such as standing up, sitting or even walking.
- It is important to relax while performing kegel exercises. Try to breathe naturally while contracting and releasing the muscles.
- As a beginner practitioner of kegel for men, you may find yourself moving other nearby muscles. But refrain from doing so. Otherwise, you won’t get the desired results.
Kegel for men can be really helpful with urinary problems. If you feel any difficulty while you perform these exercises, do consult your doctor.