Effective Pelvic Floor Exercises for Men to Improve Urinary Health
Discover how pelvic floor exercises, or Kegel routines, can effectively enhance urinary control and sexual health in men. Learn proper techniques and benefits of regular practice for overall pelvic wellbeing and post-surgical recovery.
Pelvic Floor Exercises for Men to Enhance Urinary and Sexual Wellbeing
Pelvic floor exercises, commonly known as Kegel exercises, are discreet routines that benefit both men and women by strengthening the pelvic muscles. For men, these exercises are particularly effective in managing urinary incontinence and boosting sexual performance. The bladder functions as a muscular balloon storing urine, and stronger pelvic muscles can improve its control. Initially popular among women for postpartum recovery, these exercises are now widely recommended for men facing urinary issues and seeking better sexual health.
In addition to urinary improvements, regular practice can lead to more intense orgasms and enhanced erection quality. Performing Kegel exercises for just a few minutes daily can yield noticeable benefits in bladder control and sexual satisfaction. Many healthcare providers suggest incorporating these routines immediately after surgeries or as preventative measures to maintain pelvic health.
To perform Kegel exercises, identify the pelvic muscles by stopping urine flow midstream. Once located, contract these muscles for 5 to 10 seconds, then relax slowly. Repeat this 10 to 20 times, 2-3 times daily. You can do these exercises lying down, sitting, or standing, even during routine activities like watching TV or working. Be mindful to isolate the pelvic muscles, avoiding engagement of the thighs, abdomen, or buttocks, and breathe naturally to prevent strain. Avoid holding breath or crossing legs during exercises, as these can be counterproductive.
Timing is key—practice during daily activities such as brushing teeth, after urination, or during actions that increase abdominal pressure like coughing or lifting. Consistency over 3 to 6 weeks can lead to better bladder control, with some men experiencing results sooner. If no improvement occurs, consider consulting a healthcare professional to ensure correct technique. These exercises are especially beneficial post-prostate surgery, aiding recovery from conditions such as prostate cancer or benign prostatic hyperplasia.
