What routine do you follow while performing Kegel exercises?
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How often should men perform Kegel exercises?
Men are accustomed to exercises such as push-ups or sit-ups. However, a very small proportion of them know how to efficiently perform Kegel exercises. This is unfortunate since many doctors recommend incorporating these into one's core routine.
Unlike typical workouts for men, when it comes down to Kegel exercises, there is no magic number of sets one should do in a day. It is recommended, however, for men to perform at least two sessions of Kegel exercises every day. To keep things simple, men should perform their first session in the morning and their second at night. A session comprises of 10 to 30 individual contractions and relaxations exercises. Each exercise should last 10 seconds divided into 5 seconds of contraction and 5 seconds of relaxation. Once a man excels at performing these, he can do them in different positions. Of the 10 to 30 exercises, he can do one-third while laying down, one-third while sitting, and one-third while standing. Counting out loud certainly helps and as time goes by many men are surprised at the ease with which they can perform the exercises that at first seemed unnatural to them.
This is of greatest importance for men undergoing prostate surgery, either for prostate cancer needing radical prostatectomy (complete prostate removal) or for benign prostate hyperplasia (BPH) needing transurethral resection of the prostate. Both of such surgeries reduce the resistance to the bladder which can result in postsurgical urinary incontinence. As we can see from the following image, the anatomic changes reduce bladder outlet resistance. As such, strengthening the pelvic floor and sphincter are of paramount importance and Kegel exercises can help.