Kegel's Exercise : Males: Difference between revisions
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== Introduction == | == Introduction == | ||
<div>Kegel exercises for men can strengthen the pelvic floor muscles, which support the bladder and bowel and affect sexual function.<br></div><div></div><div></div> | <div>Kegel exercises for men can strengthen the pelvic floor muscles, which support the bladder and bowel and affect sexual function.<br></div><div></div><div></div> | ||
== Benefits == | == Benefits == | ||
Male urinary incontinence is both preventable and manageable. | Male urinary incontinence is both preventable and manageable. 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. Kegel exercises can help you improve -- or in some cases completely regain -- bladder control. | ||
== How to do Kegel's == | |||
'''Find the right muscles: '''To identify pelvic floor muscles, stop urination in midstream. These are pelvic floor muscles. On contracting the pelvic floor muscles while looking in the mirror, the base of penis will move closer to abdomen and testicles will rise.<br> | |||
'''Perfect the technique: '''Once identified, empty bladder and lie on back with knees bent and apart. Tighten pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row but don't overdo it. When muscles get stronger, try doing Kegel exercises while sitting, standing or walking.<br> | |||
'''Maintain 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.<br>Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day. | |||
Revision as of 21:07, 8 April 2014
Introduction[edit | edit source]
Benefits[edit | edit source]
Male urinary incontinence is both preventable and manageable. 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. Kegel exercises can help you improve -- or in some cases completely regain -- bladder control.
How to do Kegel's[edit | edit source]
Find the right muscles: To identify pelvic floor muscles, stop urination in midstream. These are pelvic floor muscles. On contracting the pelvic floor muscles while looking in the mirror, the base of penis will move closer to abdomen and testicles will rise.
Perfect the technique: Once identified, empty bladder and lie on back with knees bent and apart. Tighten pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row but don't overdo it. When muscles get stronger, try doing Kegel exercises while sitting, standing or walking.
Maintain 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.
