Kegel Exercises: Treating Male Urinary Incontinence
Male urinary incontinence isn't a natural part of getting older. There's a
lot you can do to
Do Kegel exercises (also called pelvic floor exercises) for five minutes, two or three times daily, and you could see significant improvement in your urinary incontinence. Another bonus: Kegel exercises can also help a man have more intense orgasms, and improve erections.
What Are Kegel Exercises for Men?
Kegels are exercises that help you zero in on and strengthen muscles below the bladder that help control urination.
In men, urinary incontinence can be caused by a weak urinary sphincter, an
overactive bladder, or a bladder that doesn't contract. Kegel exercises can
How Can Men Do Kegel Exercises?
Kegels are easy to do, once you know which muscles to target. One of the easiest ways to locate your muscles is during urination. Here's how:
Some men find these muscles by imagining that they are trying to stop the passage of gas. Squeezing these muscles gives a pulling sensation; these are the right muscles for pelvic exercises. It's important not to contract other muscles.
Some men need biofeedback to help them target the right muscles.
To do Kegel exercises for men:
When you're first starting, it may be easier to do Kegel exercises lying down, so your muscles aren't fighting against gravity. It may also be easier to contract the muscles for just two or three seconds at first.
After a few weeks, increase the time until eventually you're contracting the muscles for a slow five or 10 seconds, and do the exercises standing up. That puts more weight on the muscles, boosting your workout and improving your control.
Remember not to tense your buttock, legs, or stomach muscles while you're doing Kegels.