Dr. Arnold Kegel developed a series of exercises to correct the problem of urinary incontinence back in the 1940s.
The kegel exercise began as an exercise to correct female incontinence which became the treatment of different injuries and disorders.
It is not only good for women, it is also good for men. We show you kegel exercises benefits for men, different applications and how to practice Kegel exercises correctly.
The Benefits Of Kegel Exercises for Men
Through Kegel exercises, the pubococcygeus muscle, located on the pelvic floor, also called the taint, grundel, gooch, or perineum is strengthened.
Keeping fit is necessary for the control of some bodily functions. The kegel exercises benefits sexually, and enhance pleasure by:
Stronger And Longer Lasting Erections
Although the erection is produced by the filling of blood in the corpora cavernosa, a series of muscles also act that control resistance and can help to achieve better erections.
Control Of Ejaculation
The stronger the pubococcygeus muscle, the more control there is over the moment of ejaculation. Thanks to the exercises, the pleasure can be prolonged for longer.
The force of orgasm is also related to the force that can be exerted on the muscle. Being able to contain the ejaculation to the maximum during orgasm increases the pleasure, so having this part strengthened prolongs the moment of climax and makes it stronger.
Prevents Premature Ejaculation
One of the main reasons that causes premature ejaculation is the inability to control this muscle. Although there may be more reasons behind this erectile dysfunction, this will certainly help and increase endurance time.
They Prevent Urinary Incontinence
In the same way that orgasm can be controlled through these exercises, it is also possible to control urinary incontinence. If the muscle is strong, it can be contracted with greater force so that there are no involuntary losses.
Improves Prostate Problems
These exercises also help strengthen the prostate. This muscular organ is in charge of sending the semen that is produced in the seminal glands to the urethra. Inside it, the most voluminous part of the semen accumulates until it is expelled with force. The lack of control will not contain the flow of fluid and will not allow powerful orgasms.
With the loss of muscle strength, there can be cases of prolapse, that is, the descent of an internal organ to the outside. Having all the pelvic floor muscles strong will help prevent this from happening.
Helps Recover From Genital Surgery
After a genital operation, a time of recovery and rehabilitation is necessary. In some cases the doctor advises kegel exercises to restore functionality.
All these kegel exercises benefits show that, regardless of whether you suffer from any type of dysfunction, it is important that you acquire this practice as a routine. It does not have any harmful side effects, all are advantages. Kegel exercise is a Win-Win exercise.
How to perform Kegel exercises
The first thing to do is find the pubococcygeus muscle. To do this, when you are urinating, you have to stop the flow.
That muscle that contracts to stop the urine from coming out is the one that needs to be exercised.
At first it can be difficult to distinguish it, so it must be repeated once or twice a day until it is clearly differentiated.
Once it is clear, you have to try to recognize it in an erection, before ejaculating. To do this, before ejecting the semen you have to try to retain it by exerting that same pressure. With practice it will be perfectly recognized.
Once the muscle is perfectly recognized, the next step can be taken, performing the exercises. There are two ways to train.
Daily practice will help achieve the desired results. For the first one, you just have to sit down and do the exercises.
Continuity when repeating them is very important to achieve optimal results. Next, we explain how to do it:
1. Sit on the edge of the bed. Or on a chair, and slightly spread your legs, putting your hands on your knees.
With this position it is possible to have the pelvic floor in a relaxed position, which helps to better identify and control the pubococcygeus muscle.
2. Lean the upper body forward
You should not be lying down or leaning on a backrest. The back must be free and slightly inclined forward.
3. Contract the pelvic floor
To begin the exercise it is necessary to contract the pelvic floor with force. You have to apply the highest intensity possible without feeling pain.
4. Hold the contraction for a few seconds
The muscle has to be contracted for a few seconds so that it gradually strengthens. Quick squeezing and releasing will not have the same effect.
5. Relax your muscles
After holding the contraction for a few seconds, the muscle relaxes and the contraction is practiced again. You need to repeat this action several times in a row every day.
Another way to do the exercises is the one mentioned now. You can use the one that is most comfortable or alternate them.
It is best to try both and decide which is the best for you. This way of doing the exercise is called “Reverse Kegel Exercises”:
- Relaxation of the pubococcygeus muscle. Reverse Kegel posture should be started when the pubococcygeus muscle is properly relaxed.
- Lie on your back. It is necessary to stand with the back close to the ground and keep the legs slightly open and bent, with the sole of the foot also touching the ground. In this position, the pubococcygeus muscle contracts while the pelvis is raised for strength.
- Hold the contraction for a few seconds and return to the relaxed position. Perform a minimum of ten repetitions daily.
As with any other exercise, consistency is vital for good results. Even after improvement it is necessary to continue with maintenance exercises so that the pubococcygeus muscle remains in shape.
We explain what Kegel exercises are, and their benefits for male sexual health.
Kegel Exercises For Premature Ejaculation
Kegel exercises seek to make the contraction and relaxation of the pubococcygeal muscles conscious and can help in the control of the ejaculatory reflex.