Kegel Exercises
Kegel Exercises for Men
Kegel Exercises for men are used to strengthen the sphincter muscle (aka PC or pubococcygeus muscle), just as they are for women. The muscle is similar in both men and women, stretching from the pubic bone to the tail bone and forming a hammock-like floor that supports the organs of the pelvis and contributes to urinary continence. The exercise is recommended for treating post prostatectomy urinary incontinence.
To begin, you must first be able to identify your sphincter muscle so you can learn how to contract them at will. You can do this during urination. Once your flow begins, try to stop it completely. The muscle that you feel tightening is the PC or sphincter muscle. Do not squeeze other muscles at the same time or hold your breath. Also, be careful not to tighten your stomach, leg, or buttock muscles. Squeezing the wrong muscles can put more pressure on your bladder. Squeeze just the pelvic muscles. Another technique is to try to stop from passing gas. Squeeze the muscles you would use. If you sense a “pulling” feeling, those are the right muscles for pelvic exercises.
Once you have become accustomed to tightening the muscle, Kegel exercises for men can be done anytime, anywhere. They require no special equipment. Two methods should be employed. The first method (”squeeze, hold, release” pattern) is used for strengthening the pelvic floor muscles. You slowly contract and lift the muscles and hold for 5 seconds, then releases them. There is a rest of 10 seconds between contractions. Repeat, but do not overdo it. Work up to 3 sets of 10 repeats. The second method is simply a quick contraction and release. The object of this exercise is to learn to shut off the urine flow rapidly.
In general, you should perform five to 15 contractions, three to five times daily. If you practice the routine regularly, you should notice an improvement in 4-6 weeks. Be patient. Do not give up. It takes just 5 minutes, three times a day. Most people notice an improvement after a few weeks.