In the realm of men’s health and wellness, a subject is often overlooked but undeniably crucial: Kegel exercises. While commonly associated with women’s health, Kegel exercises hold equal importance for men, contributing significantly to their pelvic health and overall well-being. In this comprehensive guide, we will delve into the world of Kegel exercises for men, exploring their significance, benefits, and how they can make a profound difference in one’s life.
The Pelvic Floor: An Integral Part of Male Anatomy
Before we delve into the benefits of Kegel exercises for men, it’s essential to understand the concept of a “pelvic floor.” The pelvic floor is a term that refers to a group of muscles, ligaments, and tissues that form a supportive sling across the base of your pelvis. These muscles play a crucial role in supporting various organs, including the bladder, rectum, and prostate.
One essential aspect of maintaining a healthy pelvic floor is pelvic health physiotherapy. Pelvic health physiotherapy, also known as pelvic floor physiotherapy, is a specialized branch of physiotherapy that focuses on the assessment and treatment of pelvic floor-related issues in both men and women. This therapy is administered by trained physiotherapists who have expertise in the pelvic floor area.
The Benefits of Kegel Exercises for Men
Now that we have a basic understanding of the pelvic floor muscles, let’s explore why Kegel exercises are beneficial for men.
1. Urinary Incontinence
One of the primary benefits of Kegel exercises for men is improving bladder control and treating urinary incontinence. Urinary incontinence is the involuntary leakage of urine, a common problem among older men, especially those who have had prostate surgery. By strengthening the pelvic floor muscles, Kegel exercises can help prevent and treat urinary incontinence.
2. Sexual Function
Kegel exercises can also improve sexual function in men. By strengthening the pelvic floor muscles, men may experience stronger and longer-lasting erections and have greater control over ejaculation. This is especially beneficial for those with erectile dysfunction or premature ejaculation.
3. Bowel Movements
Aside from urinary incontinence, Kegel exercises can also help with bowel movements. By strengthening the pelvic floor muscles, men can have better control over bowel movements and reduce symptoms of fecal incontinence.
4. Prostate Health
The prostate gland is responsible for producing semen, a fluid that carries sperm during ejaculation. As men age, the risk of developing an enlarged prostate or prostate cancer increases. Kegel exercises can help improve blood flow to the prostate, promoting overall prostate health.
How to Do Kegel Exercises for Men
Now that we understand the numerous benefits of Kegel exercises, let’s go over how to do them correctly. To begin:
- Find the correct muscles by stopping urination midstream or tightening the muscles that keep you from passing gas. These are your pelvic floor muscles.
- The exercise involves contracting your pelvic floor muscles, maintaining the tension for a duration of three seconds, and subsequently releasing and relaxing them for another three seconds. Repeat this exercise a few times in a row.
- Gradually increase the duration of each contraction and the number of repetitions as your muscles get stronger.
- Remember to breathe freely during the exercises and avoid flexing other muscles,, such as those in your abdomen, thighs, or buttocks.
- Aim for three sets of 10 repetitions daily, making Kegel exercises part of your daily routine.
When to do your Kegels exercise?
Performing Kegel exercises is a simple yet effective way to enhance pelvic health, but knowing when to do them can make a significant difference in achieving the desired results. Here’s a breakdown of when to incorporate Kegel exercises into your daily routine:
- Morning Routine: Start your day with a set of Kegel exercises. This can be done either before or after your morning shower or while you’re getting dressed. Morning exercises can help you maintain better bladder control throughout the day.
- At Work: Incorporate Kegel exercises into your work routine. If you have a desk job, discreetly perform a set of Kegels every hour. This strengthens your pelvic floor and serves as a reminder to take short breaks from sitting.
- During Commutes: If you have a long commute, consider doing Kegel exercises while driving or during public transportation. It’s an excellent way to utilize that time productively.
- During TV Time: If you habitually watch television or stream TV shows in the evening, use this downtime to do Kegel exercises. It’s an effective way to make your leisure time contribute to your pelvic health.
- Before Bed: Include Kegel exercises as part of your bedtime routine. This can help relax your pelvic muscles and may even contribute to better sleep quality.
- During Other Exercises: While Kegel exercises can be done independently, they can also be integrated into your existing workout routine. For example, perform Kegels during your yoga session or after your regular strength training.
- Special Occasions: If you’re planning a special occasion or an intimate moment with your partner, consider doing Kegel exercises beforehand. This can help enhance sexual function and satisfaction.
Remember that consistency is key when it comes to Kegel exercises. While there is no specific time that is universally better, finding moments throughout your day to perform these exercises can ensure that you are actively working to strengthen your pelvic floor muscles.
Kegel exercises are essential for men to maintain pelvic health and strengthen their pelvic organs. The team at Procure Physio in Burlington has extensive experience guiding individuals through these exercises. While the exercises don’t take much time to complete, they can have long-term benefits such as improved urinary control and sexual performance.
For those suffering from prostate issues or problems with incontinence, Kegels can be an important part of the recovery process. Therefore, every man should strive to do their Kegels regularly in order to reap maximum benefits for their pelvic health and overall well-being.
In summary, if you want to ensure your pelvic region stays at its strongest, start by doing these simple but important pelvic floor exercises – one kegel at a time – under the guidance of our skilled professionals at Procure Physio.