How important this exercises?

Kegel Exercises for Men are used to strengthen the PC
or pubococcygeus muscle, just as they are for women. The muscle is similar in both men and women, stretching from the pubic bone to the tail bone and forming a hammock-like floor that supports the organs of the pelvis and contributes to the function of the sphincter muscles.

The exercise is recommended for treating prostate pain and swelling that result from benign prostatic hyperplasia (BPH) and prostatitis, or inflammation of the prostate gland. It is used as a first step for treating urinary incontinence. It may be beneficial for reducing pre-mature ejaculation, and other sexual benefits have been reported. Overall, the exercise is good for you.

To begin, you must first be able to find your PC muscle. You can do this during urination. Once your flow begins, try to stop it completely. The muscle that you feel tightening is the PC muscle. If you don’t get it, you may try inserting a finger (use lubrication) into the anus and try to “grip” your finger. If you are able to do that, you’ve found the right muscle.

Once you have become accustomed to tightening the muscle, Kegel exercises for men can be done anytime, anywhere. They require no special equipment, although several aids are available, including “Peristal” and the “Prostate Massager”.

In order to improve strength of the muscle, you use a “squeeze, hold, release” pattern. You squeeze the muscle, hold for several seconds, and release. Gradually, you would like to be able to build up to a hold of 10 seconds, repeating the “squeeze, hold, and release” ten times.

When you perform the exercise correctly, you should be able to feel or see the testicles lift. This takes time for some men. But, if you practice the routine regularly, you should notice an improvement in 4-6 weeks.

There are many things that you can do to support the health of the prostate and reduce your risk of urinary incontinence, including the use of herbs and nutritionally supportive supplements. The risk of problems increases with age. One out of every 10 people over the age of 65 has some problems, although women are most often affected.

Since kegel exercises for men help reduce your risk of problems and reduce pain in the prostate, why not give them a try? They are easy to do in the privacy of your own home. Tell your younger friends about Kegel exercises for men, too. There are many benefits.

How do I start my pelvic muscle training?

At first you may need to perform these exercises while sitting. As the muscles strengthen you can progress to exercise standing up. Like any activity, start with what you can achieve and progress from there. Remember to use your muscles whenever you exert yourself during your daily activities.

If you can feel the muscles working, exercise them by:

1. Squeezing / tightening and drawing in and up around both your anus (back passage) and urethra (bladder outlet). Lift up inside and try to hold this contraction strongly for as long as you can (1 - 10 seconds). Keep breathing! Now release and relax. You should have a definite feeling of letting go.

2. Rest 10 - 20 seconds - repeat Step 1, and remember it is important to rest. If you find it easy to hold, try to hold longer and repeat as many as you are able. Work towards 12 long, strong holds.

3. Now try 5 - 10 short, fast strong contractions.

• do NOT hold your breath
• do NOT push down instead of squeeze and lift
• do NOT pull your tummy in tightly
• do NOT tighten your buttocks and thighs.
• 
  

Try to set aside 5 - 10 minutes in your day for this exercise routine, and remember, quality is important. A few good contractions are more beneficial than many half-hearted ones and good results take time and effort.

Remember to use the muscles when you need them most. That is, always tighten before you cough, sneeze, lift, bend, get up out of a chair, etc.

How do I improve on my exercises?

Increase the length of time and number of holds you do in succession before experiencing muscle fatigue. Work towards 12 long, strong holds. Increase the number of short, fast contractions - always do your maximum number of quality contractions.

Hints

keep your weight within a healthy range for your height and age

seek medical advice for chronic cough

develop good bowel habits

Anticipate that improvement in pelvic floor muscle strength will take 3 - 6 months of regular training of the muscles.

The best results will be achieved by seeking help from a physiotherapist (with training in continence) who will design an individual training programme especially suited to you. Pelvic floor exercises may also be useful for people on a bladder training.