Pelvic floor exercises
Everyone is aware of the importance of exercise for men, and how it can make a lot of difference in one's life. Exercises are essential to a healthy lifestyle, and if practiced regularly, can help achieve fitness goals.
Exercise is a major aspect of men's health care. Exercise is one of the most vital factors in the prevention and improvement of physical and mental health. This includes the prevention of heart disease, cancer, obesity, Alzheimer's disease, and diabetes.
Exercises help in reducing stress, anxiety, and depression. It helps in increasing the metabolism and improves overall muscle tone. Exercises are a great way for men to improve their sexual health as well. They help in boosting testosterone levels in the body. Testosterone is considered the most important hormone that helps in boosting libido and increasing fertility. Exercises can also be practiced to increase penis size. Kegel exercises can be performed by strengthening the pelvic area, thereby leading to stronger orgasms and erections.
What is Pelvic Floor?
The pelvic floor muscles are a group of muscles at the base of the pelvis that is responsible for the function of the bladder, bowel, and sexual organs. The pelvic floor is made up of several layers of muscles, which form a sling that sits under the bladder, uterus, and rectum.
The pelvic floor refers to a group of muscles that helps in supporting your pelvic organs and their functions. It comprises three layers: the innermost or deepest layer, the middle layer, and the outer or superficial layer.
The pelvic floor is a sling at the base of your pelvis. These muscles, ligaments, and tissues support your bladder, uterus, vagina, and rectum, and affect your ability to control urine, have sex, stand up straight and control bowels and gas.
Pelvic floor weakness can be experienced by anyone. Doing pelvic floor exercises can also reduce the risk of reproductive ailments. It can help speed up the recovery process after prostate surgery as well.
What is Pelvic Floor Dysfunction?
Pelvic floor dysfunction refers to the inability to correctly relax and coordinate with your pelvic floor muscles to have normal bowel movements. Symptoms of pelvic floor dysfunction include constipation, straining to defecate, having urine or stool leakage, and experiencing a frequent urge to pee.
What are the Benefits of Pelvic Floor Exercises for Men?
There are many benefits of pelvic floor muscle exercises for men. Some of them are given below.
- It can improve bladder and bowel control.
- It can increase libido through greater control of ejaculation and improved orgasm sensation.
- It can reduce the risk of prolapse.
- It can improve recovery after prostate surgery.
- It can help achieve flatter abs.
- It can increase social confidence and quality of sex life.
What are Kegel Exercises for Men?
Kegel exercises for men can boost the pelvic floor muscles, which can then improve the functioning of the bladder and reproductive organs. Kegel exercises are easy to perform and can be done just about anytime.
There are many factors that can weaken your pelvic floor muscles, including the removal of the prostate or conditions like diabetes and an overactive bladder.
Kegel exercises can be very effective for people who have urinary or fecal incontinence.
How to do Kegel Exercises?
Firstly, find the right muscles by stopping urination in the midstream or tighten the muscles that keep you from passing gas. These movements use your pelvic muscles and hence after identification, you can do the kegel exercises in any position.
Tighten your pelvic floor muscles and hold the contraction for a few seconds before relaxing. Try this technique a few times in a row and when your muscles get stronger, you can do these exercises while sitting, walking, or even while standing.
Maintain your focus by tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen or other organs of your body. No need to hold your breath while doing kegel exercises. Repeat at least three sets of 10 a day for better and effective results.
Kegel exercises can fit easily into your routine tasks such as while brushing your teeth, making coffee, etc. You can also do an extra set after you urinate in order to get rid of the last few drops of urine. Contract your pelvic floor muscles just before and during any abdominal activities such as sneezing, coughing, laughing, or heavy lifting.
Exercises to Avoid
Some exercises can be difficult for a person with a very weak pelvic floor. Therefore they should avoid these exercises as it can lead to further incontinence.
Until a person has experienced doing pelvic floor work for several months, they should avoid double leg shifts, sit ups with the legs held straight in the air, running, jumping, heavy weight lifting, etc.
Kegel exercises are not supposed to cause any pain or discomfort. Most people find them relaxing and easy to perform. If you feel any kind of discomfort, probably you are using the wrong muscles.
If you get stomach or back pain during or after doing kegel exercises, you may be using your stomach or back muscles instead of your pelvic floor muscles. If you still want to make sure that you are doing kegel exercises the right way, consult your healthcare specialist about pelvic floor physical therapy. This therapy can help you with the issues you might be facing in your bladder or pelvic region.