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According to experts, Kegel exercises can help strengthen the pubococcygeal muscle and other muscles of the pelvic diaphragm. Kegels can help men achieve stronger erections and gain greater control over ejaculation. The object of this is similar to that of the exercise in women, with weakened pelvic floor, to increase bladder and bowel control and sexual function. The exercises are one of the most effective ways of controlling urinary incontinence naturally.
Who can benefit from Kegel exercises?
Anyone, at any age, who suffers urinary incontinence or leaks urine. While the exercise mainly helps those with stress urinary incontinence, it can also help those with another common type, urge incontinence from overactive bladder. With urge incontinence, you have a sudden urge to urinate and don’t always make it to the bathroom. Men with urinary incontinence problems can do Kegel exercises, too. Studies on men have shown that these exercises improve urinary incontinence that can happen after prostate surgery.
How to Do Kegel Exercises?
The first step in doing Kegel is locating your PC muscle. The PC muscle located from the pubic bone to the tail bone forms the floor of the pelvic cavity. These muscles are attached to the pelvic bone and act like a hammock for your pelvic organs. To try and isolate these muscles try stopping and starting the flow of urine next time you’re urinating. That muscle you feel stopping the urine is the PC muscle.
The basic exercise, which is squeezing your PC muscles as hard as you can, can be done anytime and anywhere. Start by squeezing and holding for a count of 3-5 seconds, then release and relax for 5 seconds. When you release, notice how your muscles feel. The first time you do a kegel exercise see how many times you can do it before you feel your muscles getting tired.