Factors that can weaken the pelvic floor muscles in women include pregnancy, childbirth, excessive straining from constipation, aging.
In men, urinary incontinence can be caused by a weak urinary sphincter that may result from surgery for prostate cancer, an overactive bladder, or a bladder that doesn't contract.
In addition to helping prevent or control urinary incontinence, kegel exercises can also improve sexual experiences in both males and females.
In men, it can help you have more intense orgasms, and improve erections.
How To Do Kegel Exercises
- Identify the right muscles: The beat way to locate your pelvic floor muscles is during urination. During your next bathroom trip, try to stop your urine midstream. The muscles that stop the flow of urine during urination are the pelvic floor muscles.
- Find the best position : Once you have been able to identify the muscles, you can do the in any position, sitting, standing, or lying down. You may however find it easier to carry out the exercise lying down at first.
- Contract your pelvic floor muscles: Contract the muscles, hold for five seconds and then relax for five seconds. You can repeat this 10 times and do a set of 10 kegels three times a day.
- Perfect your technique: Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions. You could also try it while standing. Be careful also not to tense your buttock, stomach and thigh muscles while doing kegels.
If you do Kegels three times a day, you should see better bladder control in three to six weeks.
Previous posts
Kegel Exercises for Men: Make Your Sex Life Better
ReplyDeleteKegel exercises for men help to strengthen the pelvic floor muscles and support the bowel, bladder, and affect the reproductive system.