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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:
-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.