Kegel's Exercise : Males

Original Editor - Venus Pagare

Top Contributors - Venus Pagare, Laura Ritchie, Evan Thomas and Nicole Hills

Introduction

Kegel exercises for men can strengthen the pelvic floor muscles, which support the bladder and bowel and may affect sexual function.

Benefits

Male urinary incontinence is both preventable and manageable. In men, urinary incontinence can be caused by a weak urinary sphincter that may result from surgery for prostate cancer, an overactive bladder, or a bladder that doesn't contract. Kegel exercises can help you improve, or in some cases completely regain, bladder control.

How to do Kegel's

Find the right muscles: To identify pelvic floor muscles, stop urination in midstream. These are pelvic floor muscles. On contracting the pelvic floor muscles while looking in the mirror, the base of penis will move closer to abdomen and testicles will rise. [1]

Perfect the technique: Once identified, empty bladder and lie on back with knees bent and apart. Tighten pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row but don't overdo it. When muscles get stronger, try doing Kegel exercises while sitting, standing or walking [1]

Maintain focus: For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises. Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day [1]

Additional Recommendations

  • Quick contractions: After doing the slow contractions described above, do 5-10 very quick contractions (squeezes). This may help prevent an accident by quickly stopping urine leaks [2]
  • Remember to keep abdominal (stomach), back, and leg muscles relaxed during Kegel exercises. Feel only the muscles between legs (pelvic muscles), around anus, contracting. Try not to hold breath while doing these exercises [2]

Presentations

http://www.youtube.com/watch?v=w08iCzxnQBUKegel or not.png
Pelvic Physiotherapy - to Kegel or Not?

This presentation was created by Carolyn Vandyken, a physiotherapist who specializes in the treatment of male and female pelvic dysfunction. She also provides education and mentorship to physiotherapists who are similarly interested in treating these dysfunctions. In the presentation, Carolyn reviews pelvic anatomy, the history of Kegel exercises and what the evidence tells us about when Kegels are and aren't appropriate for our patients.

View the presentation

References

  1. 1.0 1.1 1.2 http://www.mayoclinic.org/healthy-living/mens-health/in-depth/kegel-exercises-for-men/art-20045074?pg=1
  2. 2.0 2.1 http://surgery.arizona.edu/sites/surgery.arizona.edu/files/pdf/Kegel%20Exercises.pdf