Kegel Exercises for Men Restore Strength and Control

Kegel Exercises for Men

Kegel exercises for men that help manage or overcome:

  • Erectile dysfunction
  • Bowel problems
  • Pelvic floor muscle tension
  • Pelvic floor problems (rectal prolapse, bladder control, after prostate surgery)

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Expert Pelvic Floor Physiotherapy videos and information

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Kegel Exercises for Men

Quick Start Guide

Correct Kegel exercise feels like a squeeze and inward lift in and around the urine tube and anus.

How to Feel Kegel Exercises?

These techniques can help you feel your Kegel exercises:

      • Lift and squeeze the muscles in and around your anus
      • Stand side-on to a mirror to see your scrotum lift and your penis draw inwards towards your body
      • Squeeze out remaining urine using your muscles after emptying your bladder
      • Slow the flow of urine once you’ve started emptying your bladder (occasional test not a regular exercise)

Guidelines for Kegel Exercises for Men

Start your exercises in the position you can feel your muscles working (i.e. lying, sitting or standing)

            • Squeeze and lift your pelvic floor muscles
            • Maintain this contraction for up to 10 seconds
            • Keep breathing throughout your exercise
            • Relax your pelvic floor muscles back to resting level
            • Rest to recover before repeating this exercise

Daily Kegel Strengthening Routine for Men

            • Start out doing that number of exercises you can manage
            • Hold every exercise for up to 8-12 seconds
            • Repeat up to 10 Kegel exercises in a row (1 set)
            • Perform this Kegel exercise routine 3 times daily

How Long for Improvement?

Time required for noticeable improvement varies from one man to the next

Some men notice changes in a couple of weeks

Others notice improvements after a few months of exercise

It can take 5-6 months of regular Kegel exercises to fully strengthen