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Do you know "kegel exercises"?

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Avatar for Teji
Written by   286
11 months ago

Did you think they were just for women? But they are not, men should also perform pelvic floor muscle exercises.

In 1948, gynecologist dr. Arnold H. Kegel (1894–1981) first introduced the method of contracting and relaxing the pelvic floor muscles. He found that stronger pelvic bottom muscles help patients who have problems with uncontrolled urination after childbirth.

DEFINITION OF PELVIC BOTTOM MUSCLES:

It is a complex network of muscles that surround the base of the penis and create the basis for gut, bladder and sex life. The pelvic floor muscles can weaken over the years, but they are also affected by other factors, such as a recent operation or injury.

Kegel exercises are extremely simple, but at the same time incredibly useful.

WHY "KEGEL EXCERCISES" ARE USEFUL?

Kegel exercises are especially helpful in preventing and eliminating urinary incontinence. This is true for both forms of incontinence, both stressful and urgent. For t. i. Stress incontinence is characterized by the loss of a few drops of urine during coughing, sneezing, laughing, exercising, etc., while in urgent incontinence you suddenly feel the need to urinate only when your bladder is almost completely full, so it is difficult to hold urine. Another reason for Kegel exercises, however, is the prevention of fecal incontinence.Exercises are definitely better to do preventively, but they can also help you if you already have problems with any of the mentioned forms of incontinence. An added benefit of these exercises, however, is that they can help you get more pleasure during sex.

IMPLEMENTATION OF EXCERCISES:

In order to perform Kegel exercises properly, you must first find the right muscles. The easiest way to do this is to try to hold the jet in the middle of urination. Observe which muscles you will activate or squeeze in doing so. These are also the muscles you need to focus on while doing Kegel exercises.

Once you have identified the right muscles, empty your bladder and sit down or lie down. Squeeze the pelvic floor muscles, hold them for 5 seconds, then relax them for 5 seconds. Repeat the exercise 4 to 5 times. Gradually switch to muscle contraction for 10 seconds, followed by 10 seconds of muscle relaxation. For good results, it is important to contract only the pelvic floor muscles. At the same time, the muscles of the abdomen, buttocks and thighs should be relaxed. If you experience any discomfort, abdominal or low back pain while performing the exercise, you are most likely performing the exercise incorrectly. Do not hold your breath during exercise, breathe normally. If your muscles are very weakened, you may not be able to hold the contraction for more than a second at first. No worries, with regular exercise, the contraction time gradually lengthens.

Try performing Kegel exercises by contracting and relaxing your pelvic floor muscles 10 times for 10 seconds 3 times a day. Do not try to speed up the process by increasing the number of repetitions or prolonging the time of muscle contraction, as this can lead to the opposite effect - muscle fatigue and even greater incontinence problems. With regular Kegel exercises, you can expect improvement after 8 to 12 weeks.

Although these exercises are more often associated with women, they can also be extremely helpful for men, thus improving bladder and bowel control, as well as sexuality. Certain evidence also speaks in favor of helping men with erectile dysfunction as well.

Possible symptoms include:

-erectile dysfunction,

-inadvertent leakage of urine or faeces (also called incontinence) or

-pain during sex or after ejaculation.

HOW DOES A MAN PERFORM KEGL EXERCISES CORRECTLY?

-Stand naked in front of a mirror. Without helping yourself with your hands, try to lift your testicles with the help of your pelvic floor muscles. This will isolate the pelvic floor muscles.

-Another way to find the pelvic floor is to squeeze the sphincter muscle and pretend not to let out gas. With these movements you will lift the back of the pelvic muscles.

-During the exercises, do not hold your breath or contract additional muscles - the muscles of the buttocks, legs and abdomen.

-Shrink your pelvic floor muscles and count to five, then relax and count to five again. Perform 10-20 repetitions three to four times a day.

-You can also include other exercises such as squats, hip lift (while controlling muscle contraction). In orgasm.

Incorporate exercise into your daily routine, for example while watching TV, driving to work, ironing or making phone calls, washing in the morning, preparing meals, ......

Consistency is important. If you strengthen and stretch these muscles all the time, you will do a lot for your health.

MAKE KEGEL EXCERCISES YOUR DAILY ROUTINE!!!!

Thank you for reading my post.

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Avatar for Teji
Written by   286
11 months ago
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Comments

Great post, I really didn't know that men could do them too ...

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11 months ago

great

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11 months ago

yeah

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11 months ago

I don’t do those exercises because I’m not pregnant and I haven’t given birth. Every day I do stretching exercises at home every day, which has a very effective effect on my health. It has the effect of relaxing muscles almost like a massage.

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11 months ago

i know you are not woman but these excercises are also good for men

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11 months ago

i did not about this before ,, from your article i have this concept now

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11 months ago

i am glad

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11 months ago

It seems like i need to try this exercise from now quite often

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11 months ago

yes try it....its good for you

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11 months ago

nice information

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11 months ago

Thank you

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11 months ago

I'm glad to see that you wrote a good article. I learned some important things. Thank you for writing an article among us.

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11 months ago

Welcome my friend

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11 months ago

Oh, if you knew how every bone still hurts me from the change of weather, it wouldn't be amplified by exercise posts. All I have to do is see the pictures and it hurts even more: D

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11 months ago

hahahah.....i am laughing now.....you are good joker

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11 months ago

Thanks for the wonderful article. I really need exercises that would relax me.

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11 months ago

we all need to do these excercises every day

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11 months ago

This is one of the great exercises. I also want to do to get benefits from this. Well written.

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11 months ago

yes try it

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11 months ago

Just subscribed. I want more information like this ❤️

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11 months ago

Thank you

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11 months ago

Interestingly, these exercises are really good for both sexes

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11 months ago

yes....only we have to do them regulary

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11 months ago

There is a Kegel exercise for a better orgasm if you have heard of that exercise Mateja

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11 months ago

yes i heard Gordana

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11 months ago

I didn't know that.... Good post!

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11 months ago

thank you

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11 months ago

Thank you for sharing this post for a year I go to the gym and exercise I slowly buy knowledge to one day become an instructor

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11 months ago

welcome

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11 months ago

I didn’t know it was for men either.

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11 months ago

oh yes

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11 months ago

I know a couple of people who have been helped by this exercise

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11 months ago

yes,exercises are helpful

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11 months ago

Thank you for advises and I need to read it more times! Very interesting!

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11 months ago

tnx

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11 months ago

Great exercises and useful information!

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11 months ago

thanks

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11 months ago

Thanks, Teji, for the article! Truly instructive and educational!

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11 months ago

welcome dear

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11 months ago

Odpican post mozes da me zapratis novi sam ovde hvala unapred

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11 months ago

pozdrav....hvala...naravno da hoču

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11 months ago

I know about Kegels exercise, but I dont have a habbit to do it every day. I must say, I didnt know that men can also doing this exercise

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11 months ago

yes men too must do them

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11 months ago

Wonderful dear

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11 months ago

thank you dear

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11 months ago

Hellow ! You have write so much amazing and informative::::::::::::::::::::::::::::::: My Dear Friend:::::::::

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11 months ago

thank you my friend

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11 months ago

welcome Dear:::::;;;

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11 months ago

These exercises are really good for both women and men.

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11 months ago

yes right

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11 months ago