09/01/2024
Kegel exercises:
Kegel exercises focus on deliberately contracting and relaxing the pelvic floor muscles to improve both control in the area and s*xual performance.
The male pelvic floor can weaken due to prostate surgeries, other pelvic organ surgeries, trauma, chronic constipation, obesity, heavy lifting, or lack of physical exercise, among other causes. Therefore, a good way to keep this part of the body healthy is through some very simple and easy-to-practice exercises, as we will see below.
The Pubococcygeus Muscle and the Benefits of Kegel Exercises for Men
The male pelvic floor consists of a series of muscles arranged in three layers at different depths. Among these muscles, the pubococcygeus muscle is very important for performing Kegel exercises. This muscle, located at the base of the pelvis, is part of the levator ani and extends from the p***c bone to the lower spine. Repeated voluntary contraction—through Kegel exercises—helps strengthen it, aiding in sphincter control (both urinary and a**l), as well as addressing erectile dysfunction and premature ej*******on.
To locate the pubococcygeus muscle, imagine you are trying to stop urination and contract it, while trying to relax the abdominal muscles at the same time. To verify that the muscle is contracting, observe if the p***s retracts with the contraction or palpate the area between the testicles and the a**s (the "perineal hammock" is the pubococcygeus muscle) and check if this area is contracting.
How to Perform Kegel Exercises for Men and How Often?
Kegel exercises involve training the pelvic floor muscles in various ways. The most common exercises are:
Pumps: These are contractions performed in slow or rapid series (holding the contraction for five seconds in the first case or one second in the second case), while sitting with legs slightly apart and hands on the knees, torso leaning forward, and back straight.
Reverse Kegel: Sitting in the same position as the previous exercise, the goal here is to relax the pubococcygeus muscle as much as possible. To do this, perform the same movement as if you were going to defecate, pushing the muscles outward.
Kegel with Er****on: Place a small towel over the erect p***s, try to lift the towel, hold this position for a few seconds, and then relax. Ideally, perform Kegel exercises in repetitions of 10 times daily, without holding your breath during muscle contraction. As you establish a routine, it’s good to increase to 20 repetitions.
Kegel Exercise Routine for Men
Using various positions for Kegel exercises helps strengthen the muscles. Start doing these exercises lying on your back, with legs bent and apart, until you master them. Then, progress to doing them seated with hands on your legs, back straight, and torso slightly leaning forward. Finally, perform them standing, integrating them into daily life. The benefit is that standing Kegel exercises can be done anytime and anywhere.
An example of a Kegel exercise routine could be as follows (three times a day):
* Quick contractions for one second. 10 repetitions.
* Rest for half a minute, then repeat with slow contractions, another 10 repetitions.
* In the second week, try to increase the repetitions to 20 per set.
By dedicating around 15 minutes a day to Kegel exercises and establishing a routine, you may notice benefits in about a month and a half or two months. However, everyone is different, and times may vary, so it’s important to be consistent and not become discouraged.
Safety Guidelines for Kegel Exercises for Men
Pelvic floor muscles, like other muscles, can experience soreness. If you feel tense or sore, it’s necessary to take a few days off until the muscles recover. Remember to relax well between sets.
Additionally, there are certain conditions that contraindicate Kegel exercises. The most common contraindications are:
* Prostate issues: Symptoms of benign prostatic hyperplasia may worsen with these exercises.
* Inguinal hernia: It can worsen with Kegel exercises due to increased abdominal pressure.
* Spinal problems: Issues with spinal discs (such as lumbar hernias) can worsen with Kegel exercises for the same reason as above.
* Heart problems: Kegel exercises can increase venous return pressure to the heart, which may adversely affect men with severe heart issues.
