Kegel exercises for Men

Many factors can weaken pelvic floor muscles, for example: radical prostatectomy (surgical removal of the prostate), diabetes mellitus and disorders of the bladder.

Later you will feel the benefits of Kegel exercises if you ever experience the following problems:

Having a urinary or fecal incontinence (unable to resist the urination or defecate)

Leakage of urine (the urine dripping after urination)

How to do Kegel exercises

Find the right muscles

To identify the pelvic floor muscles, try to stop the urine when the bladder or tighten the muscles that prevents you from flue gas. If you tighten the muscles of the pelvic floor when looking in the mirror, base of your penis will be up close to abdominal and testicular You will also rise.

Improve your technique

When you've successfully identified the muscles of your pelvic floor, empty the bladder and lie down with your legs bent and straddle position. Tighten the muscles of your pelvic floor, hold the contraction for three seconds and relaxation for 3 seconds. Repeat several times. When your muscles are getting stronger, doing Kegel exercises while sitting, standing or walking.

Focus

For maximum results, focus on only tighten the muscles of your pelvic floor. Avoid defense minister breath and breathe as usual.

Repeat 3 times a day

Repeat up to three sets of 10 repetitions a day.

When is the Right Time to Kegel exercises?

Make this activity as part of your routine, for example:

Perform Kegel exercises when you perform routine activities such as brushing your teeth

Do it after you after urination or defecate

Contract your pelvic floor muscles before and while doing activities that put pressure on your stomach, such as sneezing, coughing, laughing or lifting heavy objects

Tighten the muscles of your pelvic floor rhythmically during sexual activity in order to maintain an erection for longer and slow the occurrence of ejaculation

feel benefits

If you do Kegel exercises regularly, you will feel the results, such as reduced leakage of urine, within a period of 3-6 weeks. To feel the benefits of a more permanent, make Kegel exercises as part of your regular activities.

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