Male sexual health seems like a national issue in Pakistan. With every wall and banner advertising medications and oils to improve male sexual performance, the nation’s male population seems perfectly healthy otherwise. Little do you know that your sexual health and performance are directly impacted by your overall health. If you try an achieve optimum overall health, you will definitely achieve optimum sexual health. But how do you do that? The solution might be something as simple as a tablet, like Xtract-M or a lifestyle that includes Kegel exercises for men.
Now, you might be wondering, what exactly are Kegel exercises, and why should you bother doing them? Well, let’s start with the basics. Kegel exercises are a type of pelvic floor exercise that involve contracting and relaxing the muscles that support the bladder, urethra, and other pelvic organs. Typically kegel exercises for men include deep core and pelvic floor exercises. The benefits of Kegel exercises are truly impressive.
The Science Behind Kegel Exercises For Men
Kegel exercises for men have gained popularity in recent years due to their numerous health benefits, particularly in improving urinary and sexual function. But what is the science behind these exercises, and how do they work?
Kegel exercises involve contracting and relaxing the pelvic floor muscles, which support the bladder, bowel, and sexual organs. These muscles are crucial in controlling urinary and bowel movements and maintaining erectile function. Over time, these muscles can become weak or damaged due to various factors such as ageing, surgery, or childbirth.
By performing Kegel exercises, men can strengthen these muscles, improve their control over urinary and bowel movements, and enhance their sexual function. These exercises increase blood flow to the pelvic region and promote the growth of new muscle fibres, which increases muscle strength and endurance.
In summary, the science behind Kegel exercises lies in their ability to strengthen and improve the function of the pelvic floor muscles, which significantly impact urinary and sexual health. Regular practice of Kegel exercises can lead to improved quality of life for men of all ages.
Benefits Of Kegel Exercises For Men
Kegel exercises, also known as pelvic floor exercises, have gained popularity recently for their numerous health benefits for men. Here are some of the key benefits of Kegel exercises for men.
1. Improved Urinary Health
One of the most well-known benefits of Kegel exercises for men is improved urinary health. These exercises can help strengthen the pelvic floor muscles, leading to better bladder control and reduced symptoms of urinary incontinence. According to the American Urological Association, Kegel exercises, including pelvic floor and deep core exercises, effectively improve urinary incontinence in men.
2. Better Sexual Function
In addition to improved urinary health, Kegel exercises have also been shown to improve sexual function in men. A study published in the International Journal of Impotence Research found that men who did Kegel and pelvic floor muscle relaxation exercises had significantly better erectile function than those who didn’t. This is because Kegel exercises increase blood flow to the penis, leading to better erections and enhanced sexual performance.
3. Preventing Prostate Problems
Another benefit of Kegel exercises for men is that they help prevent prostate problems. By strengthening the pelvic floor muscles, men may be able to prevent or reduce the risk of prostate problems such as benign prostatic hyperplasia (BPH) or prostate cancer. Research shows that kegel exercises may help reduce the risk of BPH.
4. Improved Bowel Function
Kegel exercises can also improve bowel function in men. By strengthening the pelvic floor muscles, men may be able to reduce symptoms of constipation and other bowel problems. A study published in the Journal of Neurogastroenterology and Motility found that Kegel exercises effectively improve bowel function in men.
In addition to these benefits, Kegel exercises may also help with premature ejaculation, pelvic pain, and recovery from prostate surgery. To get the most out of Kegel exercises, it’s important to learn and do the proper technique consistently. It’s also important to note that Kegel exercises may not suit everyone, so it’s best to consult a healthcare provider before starting.
The Right Way To Start Kegel Exercises
Performing Kegel exercises for men is a simple and effective way to improve the health and function of the pelvic floor muscles. Here are the steps on how to perform
- Kegel exercises: Identify the correct muscles: To perform Kegel exercises, you must first identify the correct muscles. The easiest way to do this is to stop urinating midstream. The muscles that you use to do this are the pelvic floor muscles.
- Start with a warm-up: Before you start the exercises, it is recommended to do a warm-up. You can tighten and relax your pelvic floor muscles for a few seconds each.
- Contract and relax: Now, contract your pelvic floor muscles and hold the contraction for 5-10 seconds. Then, relax the muscles for the same amount of time. Repeat this exercise 10-15 times.
- Increase the duration and frequency: As your muscles get stronger, you can increase the duration of the contractions and the frequency of the exercises. Aim for 3 sets of 10-15 contractions per day.
It is important to note that performing Kegel exercises correctly is crucial for their effectiveness. Seeking guidance from a healthcare professional, such as a physical therapist, can help ensure that you are doing the exercises correctly.
Easy Kegel Exercises For Men
Kegel exercises are just one form of pelvic exercise. Kegels can be combined with other pelvic floor exercises like yoga pelvic floor exercises, pelvic floor muscle relaxation exercises, and pelvic floor breathing exercises. Here are some common forms of kegel and pelvic floor exercises that you can do to improve your sexual health.
Yoga Pelvic Floor Exercises
Pelvic floor exercises involve specific yoga poses that can help strengthen the pelvic floor muscles. Some examples of yoga pose that target the pelvic floor muscles include the bridge, chair, and eagle poses. These poses involve engaging and holding the pelvic floor muscles, which can help strengthen them over time.
Pelvic Floor Muscle Relaxation Exercises
Pelvic floor muscle relaxation exercises, on the other hand, involve learning to consciously relax the pelvic floor muscles. This can be particularly helpful for men who experience pelvic pain or tension in these muscles. One example of a pelvic floor muscle relaxation exercise is progressive muscle relaxation, where you tense and then relax different muscle groups in the body, including the pelvic floor muscles.
Pelvic Floor Breathing Exercises
Pelvic floor breathing exercises involve learning to breathe in a way that engages the pelvic floor muscles. This can help improve the coordination and strength of these muscles. One example of a pelvic floor breathing exercise is diaphragmatic breathing, where you breathe deeply into your belly and consciously engage your pelvic floor muscles as you exhale.
Incorporating these exercises into your routine can help improve the health and function of your pelvic floor muscles.
Kegel exercises for men are an effective way to improve overall, urinary and sexual health. It is important to know that lifestyle changes like kegel exercises can only work to a certain extent. People with medical conditions or those who fail to stick to such lifestyle changes might need products like Xtract M. Xtract M is a safe-to-use product to improve overall health and vitality. It is a natural and comprehensive supplement for male reproductive health and sexual performance which treats nutritional deficiency, improves libido, and increases stamina and virility by reducing fatigue.
- What exercises are bad for the pelvic floor?
Exercises that involve high-impact activities, such as running or jumping, as well as heavy weightlifting, can put excessive strain on the pelvic floor muscles and potentially cause harm.
- Can pelvic floor exercises help erectile dysfunction?
Yes, pelvic floor exercises have been found to improve erectile dysfunction by increasing blood flow to the penis and improving muscle tone in the pelvic region. Regularly practising these exercises can lead to improved sexual function and stronger erections.
- Does pelvic floor exercise help premature ejaculation?
Yes, pelvic floor exercises can help premature ejaculation by improving the control and strength of the pelvic muscles.
- What exercises to avoid with a weak pelvic floor?
It is recommended to avoid exercises that involve high-impact movements, such as jumping or running, as well as heavy weightlifting if you have a weak pelvic floor.
- What are the best core and pelvic floor exercises?
The best core and pelvic floor exercises include Kegels, bridges, planks, and pelvic tilts, as they strengthen the pelvic floor, lower back, and abdominal muscles. Incorporating these exercises into your routine can help improve overall core strength and prevent issues related to a weak pelvic floor.