When we think of Kegel exercises, most of us think of women, right? We have heard that these exercises are very useful for some problems that arise after pregnancy or as we age. But did you know that these Kegel exercises also bring unimaginable benefits to men? Yes, it's true. Today, let's talk about all about these Kegel exercises that are specifically for men.
Simply put, what are these Kegel exercises?
Imagine that there is a network of muscles under your pelvic area, stretched like a net. This network of muscles extends from the bottom of your spine all the way to your pubic bone. We call these the pelvic floor muscles .
These muscles support organs like your bladder and bowels and keep them in place. They also help you control your urination (pee) and defecation (poop). They are also very important for sexual function. These pelvic floor muscles help control blood flow to the penis, helping to achieve an erection and ejaculation.
So, Kegel exercises are exercises that strengthen these pelvic floor muscles.
So, why should a man do this exercise?
Like women, men can also experience weakness in their pelvic floor muscles as they age, due to certain medical conditions, or after surgery. This can lead to a variety of problems. Kegel exercises can help control many of these problems.
See the table below for the main benefits of these exercises.
| Problem / Benefit | How Kegel exercises help |
|---|---|
| Urinary Incontinence | It helps control situations such as unintentional leakage of urine while laughing, coughing, or lifting heavy objects. This is especially useful after prostate surgery. |
| Fecal incontinence | Strengthens the muscles around the anus and helps control bowel movements. |
| Prostate Issues | Helps manage pain and swelling caused by conditions such as prostatitis and BPH (Benign Prostatic Hyperplasia). |
| Improved sexual health | This exercise helps you better control ejaculation, experience stronger orgasms, and maintain a strong erection. |
Okay, now how do you find these very muscles?
This is the most important thing. Before doing the exercise, you need to find the exact muscles you want to tighten. Tightening the wrong muscles will not give you any results.
There are a few easy ways to find the perfect muscles:
1. Think about how you're holding your urine: Imagine you're about to urinate and suddenly need to stop. The muscles you tighten at that moment are called your pelvic floor muscles. (But do this just to find the muscles. Don't try to stop yourself while urinating, as this can damage your bladder).
2. Think of it as holding back air: Similarly, these are the same muscles that you tighten to hold back air when you have to fart.
3. Look at your testicles: Stand in front of a mirror and try to tighten your muscles as if you were pulling your scrotum up toward your body. If your testicles lift up a little while doing so, you are tightening the right muscles.
If you're still having trouble finding the right muscles, the best thing to do is talk to your doctor about this. He or she can help you identify these muscles exactly.
How to do the exercise correctly, step by step
You can do this exercise anywhere, anytime. But when you're starting out, it's easiest to do it sitting in a chair, with your feet flat on the floor, and your back supported. You can even do it lying down on the floor.
Here's how to do it:
1. Tighten the muscles: Tighten the pelvic floor muscles that you found earlier. As if you were pulling up. Hold this position for about 5 seconds. Do not hold your breath. Count out loud 1, 2, 3, 4, 5. Then, breathing will occur normally.
2. Relax the muscles: Next, completely relax the muscles you were tensing. Hold for about 5 seconds.
3. Repeat: Repeat this tightening and loosening 10 times. Count this as one session.
4. Three times a day: If possible, try to do this 10 times three times a day (morning, afternoon, and night).
5. Gradually improve: Over time, try increasing the time you hold the muscle from 5 seconds to 10 seconds. Also, keep the relaxation time to 10 seconds.
How do I know if I'm doing this right?
If you're doing Kegel exercises correctly, you shouldn't feel anything moving except your pelvic floor muscles. For example, you shouldn't feel your buttocks, abdominal muscles, or thigh muscles tightening. This is a very small, subtle exercise.
If your back, stomach, or head hurt after you finish exercising, you're probably using the wrong muscles or holding your breath. If that happens, talk to a doctor right away.
Take care of these things too (important!)
There are a few important things to keep in mind when doing Kegel exercises.
| To-Dos | Don'ts |
|---|---|
| Maintain normal breathing. | Don't hold your breath while exercising. |
| Focus on tightening only the pelvic floor muscles. | Don't tighten your buttocks, thighs, or abdominal muscles. |
| Exercise consistently every day. | Don't overdo it. Muscles need rest. Overdoing it can cause muscle fatigue and increase problems. |
| If you feel pain, stop exercising and seek medical advice. | Very important: Do not do this exercise for any reason if you have a Foley catheter in place. It may cause bleeding or bladder muscle spasms. |
How long does it take to see results?
This varies from person to person. The time it takes to see results depends on how weak your pelvic floor muscles are and how consistently you exercise. But in general, most people see significant improvement after 6 to 8 weeks of consistent exercise. You may need to make this exercise a daily habit to maintain these benefits.
When should you seek medical advice?
Although Kegel exercises are very safe, in some cases it is essential to seek medical advice.
- Before you start exercising, learn exactly how to do it.
- If you feel pain while exercising.
- If you haven't seen any improvement in your problems after exercising for 6-8 weeks in a row.
In this case, don't be shy and talk to your doctor about this. You may need the help of a physiotherapist.
Take-Home Message
- Kegel exercises are very beneficial for both women and men. They strengthen your pelvic floor muscles.
- These help with urinary or bowel control problems, prostate problems, and improve sexual function.
- The most important thing is to identify the right muscles for the exercise and use the correct technique.
- Consistency is very important. It may take a few weeks to see results. Be patient and exercise daily.
- If you feel pain while exercising, or if there is no improvement, be sure to talk to your doctor.
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