Did you know that up to 11% of men experience incontinence? While significantly more women are affected by incontinence than men, men are still affected. The most common cause is a weak pelvic floor.
A weak pelvic floor can cause poor sexual performance, incontinence, and more. Furthermore, most men who experience these symptoms never seek help due to the taboo nature of the affliction.
However, it’s nothing to be ashamed of, and in most cases, a weak pelvic floor is easily treatable! With some of the best pelvic floor exercises, you can improve your sexual function and stave off incontinence over time.
If you want to learn more about pelvic floor exercises for men, read on for our complete guide!
Stopping the Flow
To identify the pelvic floor and any dysfunction, try stopping your urine flow while you go to the bathroom. If you can stop the stream, your muscles are in a good position.
If you can only slow the stream or can’t control it, you need to work on pelvic floor strengthening.
How to Strengthen Your Pelvic Floor
Kegels for men are the most comprehensive pelvic floor exercises. In addition, they’re very easy to do, and you can do them anytime, anywhere.
Begin by pulling in your pelvic floor. Imagine pulling your genitals in and lifting them with your deep internal core muscles. Hold this position for 5 seconds, and don’t hold your breath while you’re doing this.
After 5 seconds, relax your muscles and break for 5 seconds. Repeat the process 10 times, up to 3 times a day. Try to build up to holding and resting for 10 seconds.
If your pelvic floor muscles get tired or you find yourself using your core or glute muscles, take a break. You want to target the deep Kegel muscles and not the surrounding muscles.
You can do Kegels covertly anywhere. Try doing them while you’re commuting or brushing your teeth to build a routine.
Importance of Pelvic Floor Strengthening for Men
Once you know how to do Kegels, you can experience all the benefits of consistent strengthening.
Regular pelvic floor exercise will improve bladder and bowel control, even during the aging process. This can prevent incontinence in the long term.
In addition, if you end up needing prostate surgery, stronger pelvic floor muscles will help speed your recovery. They are also used as a physical therapy exercise after surgery, so it’s good to get your practice in now.
Stronger pelvic floor muscles will increase your sexual sensation and extend your sexual stamina. This means a better quality of life in the bedroom.
You can read more about the benefits of Kegels for guys here!
Try the Best Pelvic Floor Exercises Today
After you try Kegels, you’ll understand why they’re the best pelvic floor exercises. With regular practice, you’ll experience all the benefits for yourself. They’re easy to do and take very little time, so give them a try today!
If you enjoyed learning how to do Kegels, we have lots more health and lifestyle tips on our blogs. Check it out for more!