Kegel exercises are used to strengthen the pelvic floor muscles, the main muscle being the pubococcygeus. These muscles are used all throughout the day and are important for controlling bathroom functions. They also are used during sexual activity. Weak pubococcygeus muscles can lead to different health issues, some not so serious while others can really negatively affect your life.
Benefits of Kegel Exercises for Men
There are 4 main benefits of Kegel exercises for men, though those who practice regularly may notice positive changes in other bodily functions.
Improves Erectile Dysfunction
Approximately 30 million men in America alone suffer from erectile dysfunction, with some experiencing intermittent cases while others rely on medication to get or maintain one. ED can be a psychologically damaging issues as it directly affects most men’s overall confidence. ED can also physically affect a man as a healthy sex life is important for all humans.
It is important to note that erectile dysfunction can happen because of a psychological or physiological problem. Kegel exercises will not help men with psychological ED as this doesn’t have anything to do with the physical body. They may feel more confidence if they seek help along with practicing Kegel exercises to improve their time in the bedroom however. Men with physical ED, sometimes with the help of medication, can greatly improve or even cure it by doing Kegel exercises.
Reduces Premature Ejaculation
Premature ejaculation is an embarrassing and frustrating problem for many men. It was once believed that PE was a purely psychological disease but as more research has been done, doctors agree that there are physical causes. Some of these physical causes include nerve damage, abnormal hormone levels and even genetics. While these issues can’t be solved with Kegels alone, these exercises do reduce premature ejaculation by delaying the effect.
Men who experience PE will be able to feel when it may happen and if their pubococcygeus and other muscles are strong, they are much more likely to get it under control and last longer in bed than they normally would.
Prevents or Stops Incontinence
Both urinary and fecal/bowel incontinence are serious problems that can be really humiliating for anyone. These two problems can occur for different reasons or they can be related. They most often occur as stress incontinence- meaning that some type of pressure such as lifting something heavy or forceful coughing causes it to happen. However, nerve damage from an accident or a health problem can also cause incontinence. Urinary incontinence is also a common side effect of prostate surgery that can sometimes get worse with age.
The best way to get control over incontinence is to work on the muscles that control your ability to essentially go to the bathroom or hold it. Remember, Kegel exercises were originally created to cure women with incontinence. They remain one of the best ways for fix these problems even today.
Increases Sexual Performance
Aside from decreasing physical sexual problems, Kegel exercises will increase the performance of the average healthy man. The muscles around the groin and pelvis are of course important for sex and when these muscles are weak it can make the experience less pleasurable. Regularly performing Kegels will make these muscles strong which will give you an added boost in bed and also increase your stamina. Many men also cite that after doing these exercises it boosts their sensitivity and overall pleasure.
How to Do Kegel Exercises for Men
Kegel exercises for men are performed the same way they are for women. It can be tricky to determine how to contract just the pubococcygeus and pelvic muscles. Many people new to Kegels instead tighten their buttocks, thighs and abdomen rather than just their pelvic region. There are 2 ways that can help you determine which muscle you want to isolate:
- While urinating, try to stop the flow. This is the easiest way to control the muscle and you’ve probably done it before without realizing. Only do this method a couple times until you know how to focus on the muscle. Do not perform Kegels while going to the bathroom as this can be damaging and prevent you from emptying your bladder all the way.
- If the first method doesn’t work you can use your finger to see if you can tighten your anus around it. This may be uncomfortable for some men to try but it can be helpful. You may ask your partner to help or wait until you have a prostate exam with your doctor to get his/her help.
Once you know how to contract the isolated muscle, you can do the exercise multiple times during the day by contracting for a few seconds and releasing. Make sure when you release you just relax, don’t push as this can damage the muscle. Since most men chose to do Kegels for sexual performance it is important to understand that you don’t want to overdo it. For example, if you are doing these exercises to combat premature ejaculation, overworking the muscles will actually weaken them. Obviously this will achieve the opposite effect of what you want. Only do a total of about 5 minutes every day. You can practice while you’re standing up, sitting or lying down, depending on how you feel most comfortable.
If you ever experience pain, discomfort or find the symptoms you are trying to improve get worse, consult your doctor immediately. Those who’ve had prostate surgery should also get their doctor’s opinion before doing these Kegel exercises as they potentially cause further injury if you are not healed enough.