Kegel Exercises Men: Kegel Exercises need to be considered an important part of an exercises regime for men- just as important as a bicep curls!!!
Technique Cues for Men:
Tighten and “draw up” muscles around testicles, lifting muscles up “inside”, the continue with instructions below.
1st Pelvic Floor Technique
Take a deep breath in
Contract your pelvic floor muscles as above as you EXHALE.
Hold the contraction for 3 seconds then relax for 3 seconds.
Repeat 10 times.
Once you've perfected the Kegel technique of 3-second muscle contractions, try it for 4 seconds, alternating your kegel exercise muscle contractions with a 4 second rest period. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between exercise contractions.
2nd Pelvic Floor Technique
This technique will take a little time to master this method but, believe me, its worth it. This is my favourite.
Sit up or lie down if its easier – you can do it standing up when you get to master the technique.
Place one hand on your pubis bone (see diagram) and the other on your coccyx
Inhale expanding ribs
Exhale and gently draw the pubis bone down toward your coccyx.
If you have trouble, it is suggested you imagine a sharp needle moving towards your pubis bone – Ouch! that will certainly help you learn – and quickly!!!
Inhale again and repeat .
3rd Pelvic Floor Technique: This technique is a traditional way of doing Kegel exercises - particularly if you suffer from Hemorrhoids:
1. Inhale (take a deep breath)
2. As you exhale, gently contract muscles around the anus and hold for the count of 3 – you can hold longer and stronger when the problem diminishes. N.B It is vital this contraction is performed on the EXHALED breath.
3. Start with 3 deep breaths and work up over a few days. Do the exercises 3 times a day. Once you've developed strength and have healed, don't stop. Keep doing these exercises as they have many more benefits.
My suggestion: These Kegel exercise techniques will get easier the more often you do them. I do it at red traffic lights (forget the mobile) and roundabouts. Its become a habit.
TIP: Another really important point to remember is posture. If we sit in a slumped position, there is downward pressure on the pelvic floor. Sitting upright on our sit bones, and with our tummy muscles relaxed (forget about pulling it in), our pelvic floor muscles and other core muscles, remain activated and working nicely for you constantly. You'll benefit further if you also include
The pelvic floor muscle supports organs such as bladder and bowel - to help hold it all in place. As we get a little older though, pelvic floor muscles are neglected, become weak, and incontinence usually develops. Incontinence also results with many younger althletes. Thumping the bitumen as you run and perform other fitness activities, can put a massive strain on these muscles which can result in problems men simply do not want.
The Benefits of Kegel Exercises for Men:
Better prostate health;
Healthy urinary function;
Healthy erectile function and ejaculation;
Greater confidence in social gatherings;
Improved quality of life;
Better Core strength.
You'll find step by step instructions to help you do your Kegel (or pelvic floor) exercises for men HERE -
PELVIC FLOOR TECHNIQUE
following. Please click on the link.
Another important point to make is that getting up during the night to urinate can become habitual. Try now and then, to turn over and go back to sleep for a while longer. It's good to train your kegel pelvic floor muscles to hold on, rather than rushing off to the toilet as soon as you feel a little urge.
BELOW you have access to our online Correct Posture Test which will help you to discover exactly what stretches will be of benefit to you. This is available when you receive for our monthly newsletter. The NEWSLETTER, (called NEWSY PILATES STUFF), provides useful illustrated information about exercises and stretches, a little bit of gossip, and video stretches - and of course it's FREE. The form below is a simple one and requires little time to complete.