Originally developed in 1948 by Doctor Arnold Kegel for the treatment and prevention of female urinary incontinence post-childbirth, Kegel exercises (“Kegels”) have come a long way. In addition to postpartum mothers, pregnant women often perform Kegel exercises to strengthen the pelvis in preparation for delivery. In recent years, Kegels have become widely employed as an approved, natural method of strengthening the diaphragm and other pelvic muscles.
Do Kegel exercises work and what are they? They are simple pelvic maneuvers, which are painless and risk-free, although popular among women for decades. Kegel exercises for men have been almost unheard-of. Recent research, however, has revealed that men, too, can derive many health benefits from Kegel exercises.
Types of Kegel Exercises for Men
In this paragraph I will try to explain how to do kegel exercises for men the right way. Kegels concentrate on a small muscle situated behind the scrotum called the pubococcygeus (“PC”) muscle. To locate your PC, contract your urethra and penis as if interrupting a urine stream. The muscle, which tightens, is the PC. Male Kegel exercises are performed by using a “squeeze, hold, release” pattern in quick succession. Squeeze the muscle, hold for several seconds, then release. When you do this properly, you should feel or see your testicles move upward.
When first starting a Kegel routine, sit on a table or in a chair. Do not strain yourself. See how many seconds you can comfortably maintain the “hold”. Repeat 20-30x in a row every few seconds. Keep the contractions up to 5 seconds and then rest 5 seconds between contractions for the first week. Later you can extend muscle contractions up to 10 seconds. As you gain endurance and proficiency, change to a standing position. Gradually increase to one-hundred rapid PC contractions and five holds each day. With practice, you can do Kegels anywhere at anytime – when relaxing on your couch, or while driving.
Here is a rather creative method for doing male Kegels: drape a dry washcloth over your erect penis, and then squeeze the PC muscle to make the cloth rise. Progress to a wet one, as you gain endurance, “graduate” to alternating between a dry hand towel and a wet one, if you are good; try a dry bath towel and then a wet one! This will significantly improve your erection.
Exercises Tips
- Try not to clench other muscles (abdominal, thigh) and not hold your breath
- Don’t follow the rule: what doesn’t hurt doesn’t grow. You shouldn’t feel any pain during exercise
- The ideal exercise time is 3 times a day for 5 minutes
- Set aside a regular time for exercise (e.g. after breakfast, in your office, watching TV etc.)
- Don’t exercise with full bladder
Benefits of Kegel Exercises for Men
Men reap many benefits from following a frequent, consistent Kegel regiment. Those who suffer from bladder or fecal incontinence due to inadequate muscle tone report noticeable improvement within 4-6 weeks. Kegels are also commonly prescribed after prostate surgery, as they help hasten recovery and curtail urine leakage. Prolonged catheter insertion after kidney or bladder surgery often produces temporary incontinence, which Kegels can help alleviate. The advantages are not limited to medical settings, by any means. Many have experienced a major increase in sexual stamina from Kegel exercises for men. In addition to this heightened “staying power”, millions of males enjoy greater erection control, stronger erections, more powerful ejaculation, that enhanced orgasm intensity.
Summary
Incorporating Kegel exercises into your daily routine is an obvious choice for a healthier lifestyle. Recognition of the benefits of Kegel exercises for men is a relatively recent phenomenon. Regardless of age, health status, or gender – Kegel exercises offer something for everyone. Be persistent and consistent in your Kegel workouts, and hold on tight for a healthier tomorrow!
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