Kegel's Exercise : Males: Difference between revisions
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== How to do Kegel's == | == 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> | '''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. <ref name="2">http://www.mayoclinic.org/healthy-living/mens-health/in-depth/kegel-exercises-for-men/art-20045074?pg=1</ref><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 | '''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 <ref name="2" /><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 | '''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 <ref name="2" /> | ||
== Additional Recommendations == | == Additional Recommendations == |
Revision as of 21:44, 8 April 2014
Original Editor - Venus Pagare
Top Contributors - Venus Pagare, Rucha Gadgil, Nicole Hills, Laura Ritchie, Evan Thomas, WikiSysop and Kim Jackson
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. Cite error: Invalid <ref>
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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 Cite error: Invalid <ref>
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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.
Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day Cite error: Invalid <ref>
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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 Cite error: Invalid
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tag; name cannot be a simple integer. Use a descriptive title - 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 Cite error: Invalid
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