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When I asked one of my colleagues about kegel exercises and told him that they are not just meant for women.
His response was that of a typical guy; a snicker in disbelief before he uttered “No way are guys going to do that”. That response spurred me on to enlighten you as to why you should think twice, kegel exercises are for men too.
You’re probably sitting there going, why, how and what?
They can strengthen your pelvic floor muscles, which support your bladder and bowel; and possibly enhance your sexual performance.
Like the saying goes “practice makes perfect” and with practice, kegel exercises for men can be done just about any time.
You just need to know the proper technique and be able to locate the correct muscles.
How Can kegels Benefit You?
There are many factors that can weaken your pelvic floor muscles, which includes the surgical removal of the prostate and ailments like diabetes and an overactive bladder.
You might benefit from kegel exercises especially if you have:
- A urinary or faecal incontinence
- Dribble after urination-usually after you’re left the bathroom.
How You Can Do Them
To get started, you need to find the right muscles, perfect your technique, maintain your focus and last but not least; repeat the exercises three times a day.
According to Mayo Clinic, when it comes to finding the right muscles; this is what you need to know: “Stop urination in midstream or tighten the muscles that keep you from passing gas. These manoeuvres use your pelvic floor muscles. Once you’ve identified your pelvic floor muscles, you can do the exercises in any position, although you might find it easiest to do them lying down at first.”
All about the Technique
Mayo Clinic suggests that you should try and perfect your technique, by tightening your pelvic floor muscles, hold your concentration for three seconds and then relax for another three seconds. Try this for a few times in a row, as your muscles get stronger; try doing kegels whilst sitting or walking.
Hone Your Focus
To see results, you should focus on only pulling your pelvic floor muscles taunt. Watch that you are not flexing your muscles in your thighs, buttocks or abdomen. ‘’Avoid holding your breath. Instead, breathe freely during the exercises.”
How Often Should You Do It?
Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day.
When Should You Do It?
According to the Mayo Clinic, you should try to fit in kegel exercises every time you’re busy with a routine task like brushing your teeth.
“Contract your pelvic floor muscles just before and during any activity that puts pressure on your abdomen, such as sneezing, coughing, laughing or heavy lifting.”
However, doctors do warn that you should not make a habit of using kegel exercises to start and stop your urine stream, as it could cause a bladder infection.
After reading all of that? Have you decided to do kegel exercises yet?
Sources: Mayo Clinic