How do men perform Kegel exercises?

How to Perform Kegel Exercises for Men

Men should perform Kegel exercises by identifying the pelvic floor muscles through stopping urination midstream, then practicing contracting these muscles for 3-5 seconds followed by relaxation for 3-5 seconds, repeating 10-15 times per session, 3 times daily. This technique helps strengthen the pelvic floor muscles which can improve urinary control and other pelvic floor functions.

Identifying the Correct Muscles

1. Find your pelvic floor muscles - The most reliable method is to:

   • Try to stop or slow your urine stream midway through urination 1
   • Attempt to tighten the muscles that prevent passing gas 2
   • Imagine trying to "shorten the penis" (this instruction produces the greatest activation of the striated urethral sphincter) 3

2. Confirm correct muscle activation - You're using the right muscles if:

   • You feel a lifting sensation in your perineum (area between scrotum and anus)
   • The base of your penis moves slightly toward your abdomen
   • You're not contracting your abdominal, buttock, or thigh muscles

Proper Kegel Exercise Technique

1. Basic contraction technique:

   • Contract the pelvic floor muscles and hold for 3-5 seconds
   • Relax completely for 3-5 seconds
   • Repeat 10-15 times per session 2, 4

2. Exercise progression:

   • Begin with 3 sessions daily
   • Gradually increase holding time to 10 seconds
   • Aim for 3 sets of 10 repetitions daily

3. Important technique notes:

   • Breathe normally during exercises (don't hold your breath)
   • Keep abdominal, buttock, and thigh muscles relaxed
   • Focus specifically on isolating the pelvic floor muscles

Exercise Variations

1. Quick contractions:

   • Rapidly contract and relax pelvic floor muscles
   • Perform 10-20 quick contractions in succession
   • Helps improve muscle reactivity for sudden pressure changes

2. Functional integration:

   • Once comfortable with basic exercises, practice during daily activities
   • Perform contractions while standing, sitting, and walking
   • Gradually incorporate into activities that typically cause leakage

Common Mistakes to Avoid

1. Avoid counterproductive instructions:

   • Do NOT perform "tighten around the anus" as the primary instruction (this primarily activates anal sphincter rather than urethral support muscles) 3
   • Do NOT use "elevate the bladder" instruction (this increases abdominal pressure which can worsen symptoms) 3

2. Avoid Kegel exercises if you have:

   • Pelvic floor muscle spasm or hypertonicity
   • Chronic pelvic pain syndrome 1

3. Other mistakes:

   • Holding breath during exercises
   • Pushing down instead of lifting up
   • Contracting abdominal, buttock or thigh muscles

Benefits and Applications

Kegel exercises can help men with:

• Post-prostatectomy urinary incontinence 5
• Overactive bladder symptoms
• Post-void dribbling
• Erectile dysfunction
• Premature ejaculation 6

Monitoring Progress

• Keep a journal of exercise adherence and symptom changes
• Expect gradual improvement over 4-12 weeks of consistent practice
• Consider seeking professional guidance from a pelvic floor physical therapist if not seeing improvement after 6-8 weeks

Remember that consistency is key for achieving results with Kegel exercises. The exercises should be performed correctly and regularly as part of a daily routine for maximum benefit.