Kegel exercises are commonly recommended to women to reduce bladder leaks. Kegel exercises work by strengthening the pelvic floor muscles. Strong pelvic floor muscles help prevent leaks because they support the uterus, bladder, small intestine, and rectum.
What is less spoken about is urinary leaks in men and how Kegel exercises can benefit them as well.
Men can also experience urinary leaks for a variety of different reasons, but it is far less discussed than female incontinence. In fact, research has shown that men will often go two years of suffering from leaks before they speak to their doctor about it.
Men should engage in Kegel exercises if they experience urinary or fecal incontinence, dribbling after urination, experience pain during sex or after ejaculation, and if they suffer from nocturia, which is waking up throughout the night to urinate.
Pelvic floor muscles can weaken as we age and if a person also has other contributing factors, the risk of urinary leaks can greatly increase.
How to Perform Kegel Exercises If You’re a Male
1. The first step is to identify the correct muscles. To do this, tighten your pelvic muscles when urinating. You will know if you got the right muscles because the stream will stop. Practice starting and stopping your urinary stream.
2. The second step is to practice. With each hold, try and hold it for a longer amount of time. Then practice contracting your muscles in different positions like laying down, standing, and even walking.
3. The third step is to focus, because if you lose focus, you may not perform the exercise properly. You want to avoid tightening your abdomen, buttocks, and thighs. Don’t hold your breath either.
4. Lastly, repeat Kegels at least three times a day to really benefit.
The good thing about Kegels is that it can be performed discreetly at any time, so no one knows you’re working on strengthening your pelvic floor muscles except for you.
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