Kegel exercises for men at home
Initially, Kegel gymnastics was developed for the treatment and prevention of gynecological problems. But the potential of exercises turned out to be so great that soon the doctors appreciated their benefits for men. This is the support of internal organs, increasing potency and libido, new sensations in intimate life and disease prevention. We tell you how to perform Kegel exercises at home!
Features of the technique
The organs of the small pelvis are the bladder, small and rectum. Due to weak muscles in combination with a sedentary lifestyle, prolapse, displacement, and other unpleasant problems occur that can be prevented by regular training. So Kegel exercises solve almost identical problems in men and women.
The muscles that tighten during exercise are directly related to urination. So this is one of the best and main methods of prevention and treatment of incontinence at home. Doctors even prescribe a complex based on Kegel’s training for rehabilitation after prostate cancer.
Of course, training intimate muscles is directly related to sex life. It prevents erectile dysfunction and provides a stable erection. And all because in men this group includes the bulbous-spongy muscle, which performs precisely these tasks.
Before you begin, make sure that you do not have acute inflammatory infections in the genitourinary system. Otherwise, the exercises will only accelerate the spread of the disease due to blood dispersal. Among the contraindications are vascular lesions in the inguinal zone, malignant tumors and the postoperative period without medical supervision.
Kegel's technique works on the pubic-coccygeal muscle, which many men are not even aware of. To understand where it is, during a deep breath, try to gently tighten the crotch and as if to pull it up.
The main thing in Kegel exercises is not intensity, but regularity, otherwise they are simply ineffective. You need to do at least 7-10 repetitions every day, and better - in two or three approaches. The classic option is to alternately squeeze and relax for 5-10 seconds. You can do it anytime - even on the road, even in the shower.
Kegel exercises to strengthen muscles
It will be useful to diversify the exercises and combine exercises with others. For example, tighten muscles in the gluteal bridge. At the same time, compress the muscles of the pelvic floor and anus for 5-10 seconds. Or change the speed and intensity of contractions, gradually increasing the frequency. Alternate with regular abs or yoga twists.
Make 10 quick contractions, rest for 15 seconds and repeat the approach three to five times. If you prefer long and unhurried workouts, just keep your muscles tense for as long as possible, but no more than 2 minutes. And if your choice is measured, tighten your muscles as much as possible, linger for 15 seconds and relax for 15 seconds - so repeat another two or three times.
Kegel exercises for potency
According to studies, about 40% of men with regular and systematic exercises were able to get rid of erectile dysfunction. At another 33%, the situation improved significantly - a powerful argument to try! To do this, three to four times a day, do five sets of 10 as fast as possible cuts. For a general tone, supplement them with a gluteal bridge or twists.
Kegel Exercises for Prostatitis
One of the main ways to combat prostatitis is to improve blood supply, which is achieved precisely due to physical exertion. In this case, according to the Kegel technique, the so-called pushing is best suited.
Tighten your muscles, as if pushing, until you feel pressure on the pelvis and abdominal. Lock this position for 3 seconds, relax and repeat 30-50 times. Alternate with yoga exercises and cobra pose.
Kegel exercises after surgery
If you are undergoing rehabilitation after a serious intervention, such as a prostatectomy, then you need to start training as soon as possible - as soon as the doctor permits. This greatly increases the chances of quickly fully restoring erectile function.
But at home, do slow-down exercises: tighten your muscles for 3 seconds, and relax for 3 seconds. Repeat 10-20 times and gradually bring to 40-50, and try the butterfly pose.
Kegel Exercises for Hemorrhoids
Most often, chronic hemorrhoids develop precisely from lack of movement and improper lifestyle, so Kegel exercises are the best prevention. Exercise three to four times a day, but connect the muscles of the anal ring. Tighten for 7-10 seconds, 10 times in one approach, and choose a simpler pose - for example, sitting with legs crossed.
Kegel exercises for urinary incontinence
In addition to classic contractions, you need to pay attention to a slightly different category of muscles. The next time you urinate, try to block the channel with muscular effort. When it starts to work out, make a delay of 2-3 seconds and gradually increase the time to 7-8. Dilute workouts with general strengthening abdominal exercises.