Kegel's Exercise : Males: Difference between revisions
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'''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. | '''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. | ||
== Additional Recommendations == | == Additional Recommendations == | ||
*<span style="font-size: 13px; line-height: 1.5em;">Quick contractions: After doing the slow contractions described above, do </span><span style="line-height: 1.5em;">5-10 very quick contractions (squeezes). This may help prevent an accident by quickly </span><span style="line-height: 1.5em;">stopping urine leaks. </span> | *<span style="font-size: 13px; line-height: 1.5em;">Quick contractions: After doing the slow contractions described above, do </span><span style="line-height: 1.5em;">5-10 very quick contractions (squeezes). This may help prevent an accident by quickly </span><span style="line-height: 1.5em;">stopping urine leaks. </span> | ||
* | *<span style="line-height: 1.5em;" /><span style="line-height: 1.5em;">Remember to keep abdominal (stomach), back, and leg muscles relaxed during Kegel </span><span style="line-height: 1.5em;">exercises. Feel only the muscles between legs (pelvic muscles), around </span><span style="line-height: 1.5em;">anus, contracting. Try not to hold breath while doing these exercises.</span> | ||
== <span style="line-height: 1.5em;">References</span> == | |||
<span style="line-height: 1.5em;" /><references /> | |||
Revision as of 21:39, 8 April 2014
Original Editor - Venus Pagare
Top Contributors - Venus Pagare, Rucha Gadgil, Laura Ritchie, Evan Thomas, WikiSysop, Kim Jackson and Nicole Hills
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.
Additional Recommendations[edit | edit source]
- Quick contractions: After doing the slow contractions described above, do 5-10 very quick contractions (squeezes). This may help prevent an accident by quickly stopping urine leaks.
- <span style="line-height: 1.5em;" />Remember to keep abdominal (stomach), back, and leg muscles relaxed during Kegel exercises. Feel only the muscles between legs (pelvic muscles), around anus, contracting. Try not to hold breath while doing these exercises.
References[edit | edit source]
