Kegel exercises for men: Understand the benefits
Kegel exercises for men can help improve bladder control and possibly improve sexual performance. Here's a guide to doing Kegel exercises correctly.By Mayo Clinic Staff
Think Kegel exercises are just for women? Think again.
Kegel exercises for men can strengthen the pelvic floor muscles, which support the bladder and bowel and affect sexual function. With practice, Kegel exercises for men can be done just about anytime.
Before you start doing Kegel exercises, find out how to locate the correct muscles and understand the proper technique.
Benefits of Kegel exercises for men
Many factors can weaken your pelvic floor muscles, including the surgical removal of the prostate (radical prostatectomy) and conditions, such as diabetes and an overactive bladder.
You might benefit from doing Kegel exercises if you:
- Have urinary or fecal incontinence
- Dribble after urination — usually after you've left the toilet
How to do Kegel exercises for men
To get started:
- Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream or tighten the muscles that keep you from passing gas. These maneuvers 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.
- Perfect your technique. Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row. When your muscles get stronger, try doing Kegel exercises while sitting, standing or walking.
- Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
- Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day.
Don't make a habit of using Kegel exercises to start and stop your urine stream. Some doctors think this could cause a bladder infection.
Aug. 13, 2015
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- Urinary incontinence in men. National Institute of Diabetes and Digestive and Kidney Diseases. http://www.niddk.nih.gov/health-information/health-topics/urologic-disease/urinary-incontinence-in-men/Pages/facts.aspx. Accessed July 30, 2015.
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