Can Kegel exercises for men overcome psychological weakness?

Kegel exercises for men can help improve bladder control and enhance the physical ability. Here's how to do kegel exercises most effectively.

The Kegel exercise was originally described by Arnold Kegel Henry, the American gynecologist in 1948. This is an exercise that healthys the pelvic floor muscles and supports the genital organs. The pelvic region is the part of the body consisting of hip bones. The pelvic floor muscles located at the bottom of this section, between the legs, are located in the lumbar region.

Kegel exercises for men help the pelvic floor muscles to strengthen, support the bladder, colon as well as enhance the physical function. Moreover, these exercises can be done at any time. Before conducting the workout, it is necessary to know the position of the pelvic floor muscles as well as the technique of performing the exercise for the best effect.

Pelvic floor muscles can be weakened by a variety of causes, including prostate removing surgery and conditions such as diabetes mellitus, increased bladder activity,… Kegel exercises help to recover and make the pelvic floor muscles stronger, thereby bringing many benefits, especially in which Kegel exercises for men cure physical weakness.

Before doing your workout,:

• Find the right pelvic floor muscles: pelvic floor muscles can be determined in two ways, stop urinating halfway, or hold on to sniffing, because these activities need to be used to the pelvic floor muscles. Once pelvic floor muscles are identified, the exercise can be done in any position, even if it is easiest to practice initially, so practice in a lying position.

• Technical finishing: tighten the pelvic floor muscles, remain the same for 3 seconds, then relax for 3 seconds, which is counted as a practice turn. Repeat the movement several times per practice. When the pelvic floor muscles are stronger, perform Kegel exercises in a sitting position, standing position, or even when walking.
• Maintain focus: for the highest efficiency, focus on tightening only the pelvic floor muscles. Be aware not to contract the muscles of the abdomen, thighs or buttocks. Breathe freely while practicing, avoid fasting.
• Practice 3 times a day: aim to practice at least 3 times a day, 10 times at a time.

Make Kegel exercises part of everyday life, for example:

• Do one Kegel workout every time you do an individual job (e.g. while brushing your teeth).
• Practice again after urinating.
• Contract pelvic floor muscles just before and after each activity that puts pressure on the abdomen, such as sneezing, coughing, laughing, or lifting heavy objects.

If you have problems while performing Kegel exercises, do not hesitate to seek help from your doctor or health consultant. They will help the trainees identify correctly and make the pelvic floor muscles stronger.

Kegel exercises if done regularly will bring results in the next few weeks and months. Therefore, to get the maximum benefit, especially the ability to cure the physical weakness of Kegel exercises for men, make kegel exercises part of daily life.

Source: Mayoclinic