Kegel exercises are becoming crucial in men’s and women’s lives. As life-threatening disorders emerge, a high risk of reproductive diseases can be fatal in chronic conditions. Prevention of these severe disorders is considered a better option than treatment. Physical exercise boosts overall blood circulation and maintains a healthy life by promoting the normal functioning of organs.
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But when it comes to the pelvic region, there is a need for specific types of exercises which can exclusively work for healthy functioning. Men should go with kegel exercises to fulfill this pelvic area requirement. Kegel exercises effectively strengthen the pelvic muscles and helps men sustain a healthy lifestyle. Keep reading to learn more about the best kegel exercise for men, their efficiency, and their benefits.
What Are Kegel Exercises?
Also known as pelvic floor muscles exercise, pelvic floor muscle training, and kegel exercise, work by strengthening the pelvic floor muscles known as pubococcygeal (PC) muscles. Both males and females are often prescribed kegel exercises to prevent and treat different medical conditions associated with the pelvic region. At a young age, pelvic muscles are strong enough to support daily activities. But as a person grows older, pelvic muscles lose their strength which can be a reason for various complications and diseases among both genders.
Medical conditions such as urinary incontinence, erectile dysfunction, premature ejaculation, prostate cancer, and bladder-associated disorders can arise among males with weakened pelvic muscles. Similarly, women may face pregnancy complications due to malfunctioning pelvic floor muscles. These ailments also adversely affect the sex life of both partners. Kegel exercises reduce the risk factor of all complications associated with the pelvic region. Not only is prevention possible, but if a person is already suffering from any pelvic malfunctioning, kegel exercises can boost recovery and allow patients to alleviate their symptoms efficiently.
Why Should Men Perform Kegel Exercises?
Men are often prescribed kegel exercises to maintain pelvis health. It helps eliminate the risk factors of acute to mild pelvic disorders, which can be further linked with reproductive ailments. Physical activities such as walking, jumping, cycling, and swimming can help maintain other bodily organs, but the pelvic region needs certain types of exercises which work exclusively for the pelvic area.
Men undergoing regular kegel exercises are at lower risk of getting diseases associated with the reproductive tract. Besides the prevention of pelvic diseases, kegel exercises also boost the recovery from the symptoms of male-linked diseases such as erectile dysfunction, premature ejaculation, prostatitis, and some others.
What Are The Benefits Of Kegel Exercise For Men?
Studies have shown men who are used to regular kegel exercises enjoy better sex life and are at less risk of developing reproductive disorders. But how does kegel exercise offer these beneficial effects? Let’s find it out in detail. Here are mentioned the health benefits provided by kegel exercises and their mechanisms in fact.
Kegel exercises are an effective way of preventing and recovering pelvic pain. Men can experience pelvic pain for various reasons, including inflammation, injury, infection, and altered physiologic functionings in the male reproductive tract. Kegel exercises strengthen the pelvic muscles by boosting blood circulation to the pelvic region. It eliminates the reasons responsible for pain in the lower abdominal area among males.
Cure From Erectile Dysfunction
Men suffering from erectile dysfunction are not able to maintain erections during intercourse. This condition can occur due to a wide range of physical and physiologic factors, such as hypertension, obesity, stress, anxiety, and disturbed hormonal levels. All these factors adversely affect the penis and weaken its ability to maintain an erection. Kegel exercises can reduce the side effects of these triggering causes on the pelvic region and help recover erectile dysfunction.
Recovery From Premature Ejaculation
Premature ejaculation can be a symptom of male-associated diseases, such as erectile dysfunction. Healthcare professionals can prescribe Kegel exercises to alleviate different symptoms of erectile dysfunction, including pain, inflammation, and premature ejaculation.
Boosted Blood Supply
Like all other exercises, kegel exercises also work by boosting blood circulation. Kegel exercises put a workload on the pelvic region, increasing pelvic muscles’ oxygen demand. To fulfill this demand, the body increases cardiac output toward the pelvis by dilating the smooth muscles of blood vessels. Increased blood supply helps remove toxins and infectious bacteria and alleviate other adverse symptoms in the pelvic area.
Stronger Pelvic Muscle
The main function accomplished by kegel exercises is strengthening the pelvic muscles. It is because of an enriched supply of oxygen and nutrients due to boosted blood supply to male reproductive organs. Regular kegel exercises strengthen pelvic muscles and reduce the risk factors for male reproductive ailments.
Treat Pelvic Swelling
Inflammation occurs in male reproductive organs such as the testes, epididymis, prostate gland, and urethra. It can happen for several reasons, such as toxins, bacterial or viral attacks, and STDs. If this swelling or inflammation is kept untreated, it can develop severe conditions such as prostatitis and epididymitis. Kegel exercises help alleviate inflammation and reduce the risk factors of chronic reproductive ailments.
Helps With Urinary Incontinence
Urinary incontinence is commonly observed among males suffering from different sexual disorders. Kegel exercises work effectively for these patients by alleviating severe symptoms such as urinary incontinence.
Improve Sex Life
It has been found that males performing regular kegel exercises enjoy better sex life. It helps maintain and strengthen the pelvic muscles, reducing the chances of male reproductive malfunctioning, such as erectile dysfunction and premature ejaculation.
What Are The Best Kegel Exercises For Men?
Kegel exercise can be performed in several ways. The main target of this exercise is to target the pelvic floor muscles, which different techniques can accomplish. Here are mentioned easy-to-follow and effective kegel exercises that men can follow to get soothing and healing effects.
- Lie down on the flat floor in the supine position. Face the palms of your hands upwards with your back and hands flat on the surface. Bent your knees in an upward position, giving an inverse V shape to your legs.
- Focus your total concentration quietly on the pelvic region and try to draw your penis inwards towards your body. Try to hold the penis in the same position for at least 5 seconds. Then, slowly relax your penis.
- After releasing the penis, try to squeeze the anal muscles and hold the squeezed position for at least 5 seconds. Then, relax your anus muscles. Repeat the whole process about ten times at once.
- Lie down on a flat surface in the supine position. Then, turn your body on your sides, either left or right.
- Take a soft pillow of a slightly large size. Place the pillow between your legs. Ensure that the legs are spread considerably after inserting the pillow.
- Try to squeeze your legs by pushing pressure on the pillow in between the legs. Continue exerting pressure for at least 5 seconds and relax your legs. Repeat the whole process ten times at once.
- Choose a chair which large enough to allow you to sit comfortably.
- Identify the most comfortable sitting position for you.
- Put all your attention on your pelvic region and draw your penis inwards.
- Keep the penis in the same position for at least five seconds.
- Let your penis slowly relax.
- Repeat the procedure ten times at once.
- Identify the pubococcygeus muscle, which forms the pelvic floor.
- Try stretching the PC muscles from the pubic bone to the base of the spine.
- Hold the same position for at least 5 seconds and then release PC muscles.
- Do this ten times in a row.
- Select any position in which you feel most comfortable squeezing pelvic muscles. Adjust in the selected position, stretch pelvic muscles for at least 5 seconds, and then relax the muscles.
- Repeat this process five times and then reverse the process. This means instead of stretching pelvic muscles for 5 seconds, relax these muscles for 5 seconds and then stretch again.
How To Make Kegel Exercise Effective?
To boost the beneficial effects of kegel exercises, following guidelines can help.
- Make a regular routine for kegel exercises. Select a place and set the time in your daily busy routine, and then go for these pelvic strengthening exercises.
- Try to repeat the whole set of a single type of kegel exercise twice or thrice in a day. You can take a break in between these exercises to avoid fatigue and other side effects. Then, increase the intensity of kegel exercises once you get used to them.
- Stop performing kegel exercises if you are feeling pain in the pelvic region. Consult your healthcare professionals about the symptoms you are experiencing and find out the exact kegel exercise suitable for you.
- Avoid contracting the muscles of the thigh, abdomen, and buttocks when performing kegel exercises. Also, don’t stop breathing when holding the contracted or flexed state of pelvic muscles.
When To Perform Kegel Exercise?
Kegel exercises can be performed at any time during the day. Performing these exercises after urinating or when your bladder is empty is effective. Establish a regular routine that you can follow easily. To get the best results, repeat the complete set of kegel exercises about three times a day. You must also keep the breaks between mind exercises. If you start feeling tired or hectic, stop doing kegel exercises.
Is There Any Side Effect Of Kegel Exercise?
Kegel exercise cannot cause any mild or severe side effects. These exercises exert slight pressure on the pelvic region, which exerts beneficial effects by strengthening the muscles. Males restricted from undergoing intense physical activities due to certain pelvic-region medical conditions misunderstand kegel exercises as harmful. But it is not true. Unlike strong physical activities, kegel exercises are bearable for patients without any side effects. However, if you are experiencing pain and discomfort, avoid performing kegel exercises and seek medical attention from your doctor.
Men-specific kegel exercise prevents various reproductive disorders and helps in efficient healing from pelvic-related complications. There are several ways to perform kegel exercises, and men can choose any of the above-mentioned methods according to their comfort. Kegel exercise does not impart any side effects; still, if someone is experiencing pain during performance should stop kegel exercise and consult a medical expert.