Men's Guide To Doing Kegel Exercise Right
Kegel exercises are pelvic floor exercises, which are simple ways to strengthen the pelvic floor muscles. The pelvic floor muscles consist of a network of muscles that supports the bladder and helps to control the urine flow. There are three pelvic muscles:
- The Bladder - It is a balloon-shaped muscle which holds the urine.
- Sphincter Muscles - These are the muscles that help to open and close the tube that drains urine from the bladder. This tube is known as the urethra.
- The Pelvic Floor Muscle - It is also known as pubococcygeus, and this muscle supports the bladder and rectum.
Kegel exercise strengthens the muscles of the pelvic floor, and it can aid in preventing the leakage of urine or feces while coughing, sneezing, lifting, and other heavy movements. The prostate is a gland which is located under the bladder and surrounds the upper part of the urethra.
Many muscles surround the prostate gland, and these muscles may get weakened. This can lead to the leakage of urine, which is known as incontinence. Kegel exercise helps strengthen these muscles, and strengthening of these muscles helps to gain better control of the bladder and urine flow. Kegel exercise has many other benefits as well, such as:
- It enhances sexual function
- Prevents the prolapsed pelvic organ
- Improves the ability to pass stool
How Do Kegel Exercises Improve Men's Sexual Health?
According to the sex researchers, the better the tone and shape of the pelvic muscle, the more sexual pleasure is experienced.
Nowadays, a large number of men are living with sexual problems which cause unsatisfactory sexual activity. Sexual problems such as low libido, erectile dysfunction, prostate cancer, and benign prostatic hyperplasia can be experienced. Kegel exercise is a natural solution for almost all the sexual dysfunctions in men. For men, Kegel exercises are considered to be a natural solution that is as potent as Cialis or Viagra.
Cialis and Viagra are the most recommended drugs for the treatment of various sexual dysfunctions in men, especially erectile dysfunction. Erectile dysfunction is a condition in which men find difficulty in attaining and maintaining erections that are sufficient enough to have satisfactory sexual intercourse.
The power of Kegel exercise over erectile dysfunction was shown in multiple studies. Studies investigated the effects of Kegel exercises and other ways on men having erectile dysfunction. It was observed that the positive result that was seen in men doing Kegel exercise was much better than the group who quit smoking.
There is evidence which proves that cigarette smoking is one of the most common causes of erectile dysfunction in young men and quitting the habit can help in treating erectile dysfunction.
Is Kegel Exercise Beneficial For Women?
Yes!! Kegel exercises are also beneficial for women and are helpful in treating various health problems. Women who have weak pelvic muscles are recommended to do Kegel exercises.
A woman is more likely to have weak pelvic floor muscles if she:
- Leaks urine when she laughs, runs, coughs or lifts something.
- Have started menopause
- Are involved in cancer treatments
- Had radiation therapy near the pelvis
- Are over the age of 40
- Have recently given birth to a child
Multiple studies have stated that Kegel exercises are beneficial for the female’s health as well. It can have many clinical uses and are beneficial to treat various health problems. It has been noticed that Kegel exercise can increase vaginal lubrication in women. This is because when a woman contracts her pelvic muscles when doing Kegel exercises, the flow of blood to that area increases, which accelerates the natural lubrication.
Kegel exercise is also beneficial for women who are old or have gone through menopause. This is because when menopause starts the production of important hormones that keep the muscles strong decreases. Also, when a woman carries the weight of a baby for nine months, the pelvic muscles of a woman become weak and giving birth through the vagina can cause the muscles to tear and become weak.
How Should You Do Kegel Exercises?
The benefit you gain after doing Kegel exercise depends on the use of proper technique and the compliance to do regular exercise. It is essential to practice exercises regularly and adequately. When doing the exercise, identifying the right pelvic muscles is extremely important.
The steps to do Kegel exercise effectively include:
- Squeeze the muscles around the urethra in the way where you are stopping the flow of urine.
- Tighten and elevate muscles between the anus and scrotum.
- Now combine step 1 and step 2.
Important Things To Remember When Doing Kegel Exercises
- Don’t hold your breath.
- Don’t tighten the muscles in your stomach, buttocks, and thighs.
- Relax your pelvic floor muscles after every squeeze.