‘How to Kegel for Men’ is a Physical Therapist online video that guides men through Kegel exercises for improving pelvic floor strength and control.
Many men experience pelvic floor problems including poor bladder control, sexual problems and rectal prolapse support issues however professional exercise information is not always readily available.
This how to Kegel video is designed to help men by showing them how to kegel and strengthen their pelvic floor muscles effectively.
Please scroll down to view ‘How to Kegel for Men’
How to Kegel for Men DVD
How to Kegel for Men video guides you step by step through:
- How to find pelvic floor muscles
- How to activate pelvic floor muscles
- How to feel correct Kegel exercises
- How to progress Kegel exercises
- Daily exercise guidelines for most effective pelvic floor strengthening.
Video duration: 5 minutes
We welcome your questions about Kegel Exercises
How to Kegel for Men Suitability
This video is designed for men seeking professional exercise information. Kegel exercises for men can help to:
- Improve bladder and bowel control
- Improve erectile function to help overcome some sexual problems
- Improve pelvic floor support for rectal prolapse in men
- Improve spinal support in men with chronic low back pain
- Prepare and recover from prostate surgery.
How to Kegel for Men Content
The pelvic floor in men is located at the base of the pelvis. The male genitals sit below the pelvic floor muscles which sling like a hammock from the tailbone, and between the sit bones from side to side. There are two pelvic openings in the male pelvic floor; for the urethra (urine tube) and the anus.
What does a Kegel Exercise for Men Feel Like?
When you do a Kegel exercise in a man it feels like all these happening together:
- Stopping the flow of urine
Upward lifting of the testes
Upward lifting and tightening of the anus.
How to Kegel for Men and Feel the Correct Action
When learning how to Kegel, any of these techniques may help you to feel the correct action:
- When you next visit the bathroom, try to stop or slow the flow of urine – this action uses your pelvic floor muscles (practice this once a week only as a test, not as a Kegel exercise and avoid this technique if you have bladder emptying problems.
- Imagine you need to avoid passing gas in public – try to lift and squeeze the muscles around your anus.
- Stand side on to a full length mirror – when you correctly activate your pelvic floor muscles you should see your penis slightly retract (draw inwards) and your testes lift upwards.
- Try doing your kegel exercises lying down on your side or on your back if you have difficulty feeling your exercises upright.
Daily Exercise Guidelines for Kegel Exercises for Strengthening
To strengthen your pelvic floor and regain strength and control start with what you can comfortably manage using the correct technique:
1. Try to do your Kegel exercises daily
2. Do your Kegels in the position you can best feel them
3. Activate your pelvic floor muscles for 3-10 seconds
4. Slowly relax your pelvic floor muscles and rest briefly
5. Repeat your Kegels up to 8-12 times in a row resting between attempts
6. Aim to do Kegel Exercises three times a day.
How to Progress Your Kegel Strength Exercises
When you are confident you are doing the correct Kegel exercise technique the following tips will help you maximise your strength:
1. Try to increase the strength of every contraction – this means as strong a contraction as possible and maintaining the correct Kegel technique
2. Hold your Kegel exercises for longer – up to 10 seconds at a time
3. Perform more Kegels – between 8-12 repetitions, 3 times daily
4. Do your kegel exercises is upright positions when you can, especially standing upright
5. Use your Kegels before and during every cough, sneeze or lift to support and protect your pelvic floor, and decrease bladder leakage.
How Long Will it Take to Improve?
If your pelvic floor muscles are weak, it can take 5-6 months of strengthening to recover your pelvic floor strength with regular Kegel exercises. Some men start to notice improvements after a couple of weeks of regular kegel exercises. Ultimately this will vary according to your pelvic floor condition, and how diligent you are with your Kegels.
ABOUT THE AUTHOR, Michelle Kenway
Michelle Kenway is a Pelvic Floor Physiotherapist and author of Inside Out – the Essential Women’s Guide to Pelvic Support, along with Dr Judith Goh Urogynaecologist. The Inside Out exercise DVD and book show women how to strengthen the pelvic floor and exercise effectively with pelvic floor safe exercises.