In 1952, a German gynecologist developed a set of exercises for women suffering from urinary incontinence.
Soon the representatives of the stronger sex became interested in them and Kegel exercises for men were widely used for such male problems as weakening of erection, rapid ejaculation, prostatitis, urination disorders, after prostatectomy .
The complex was aimed at strengthening the muscles of the perineum and was based on the ancient treatise Kamasutra. Exercise has proven to be helpful in enhancing sexual pleasure.
One of the main advantages of the complex is the ability to perform it in any conditions and poses.
Kegel exercises can be done at home, at work, in the car. You can sit, lie down, stand. For the complex to be effective, you need to know how to perform Kegel exercises correctly.
How to find the right muscle
You need to learn how to find the object of training. This is the pubococcygeal or PC muscle. It connects the bottom of the inner surface of the pubic (pubic) bone and the top of the coccyx. In close proximity to it is the prostate gland. She has many other names that confirm the meaning – the muscle of love, the muscle of potency.
Every man can check her work in the toilet, removing a small need. Holding the urination for a minute, you will feel how the right muscle has tensed. Elevation of the testicles serves as a kind of control.
The second option for detecting the muscle of potency is recommended to be performed with an erect penis. Tighten the muscle, making the penis “bounce”. The desired muscle will help determine the hand placed on the perineum.
When can you start exercising
If a person is able to voluntarily strain and weaken the lux muscle, then the first thing to do is to bring the “relaxation-contraction-relaxation” process literally to automatism. For this, the following method is recommended:
- emptying the bladder;
- lie down on your back, legs bent at the knees and hip joints, arms along the body;
- Tighten the pubococcygeal muscle for 5 seconds, relax for 5 seconds, break for 10 seconds, repeat the cycle 10 times;
- Do 3 of these approaches 3 times a day.
You can do this intimate workout during the day in a car, in traffic, standing at a bus stop waiting for transport, and even walking in the park.
In this case, it is important not to churn your breath, breathe evenly and calmly. Tension is inhaled, relaxation is exhaled.
Kegel complex – step by step execution
The basic Kegel exercises for men have been supplemented over time by others aimed at controlling the process of relaxation-contraction of the muscles of the pelvic floor. Consider step by step the implementation of classical Kegel gymnastics.
- Step one . Relaxation is tension.
The cycle consists of 3 seconds of tension and 3 seconds of relaxation. Starting with 20-30 cycles per day, by the end of the week, bring the exercises to 50. Follow the advice – pump the muscle daily for at least 2 weeks.
- Step two . Learn to strain the lux muscle independently of others.
At the initial stage, almost no one succeeds in achieving isolated muscle tension. At the same time, the muscles of the pelvis, buttocks, abdomen, legs and even the face are tense.
We increase the load and the number of cycles gradually, taking as a basis that which can be performed easily and freely. The principle of the second step should be gradualness, constancy.
- Step three . We lengthen the compressions, we shorten the relaxations.
In this step, the ratio in the cycle changes from 3:3 to 10:4:
- 10 s. increased tension, 4 seconds relaxation. Bring the number of repetitions to 70-100. It can be divided into 2 approaches – in the morning and in the evening.
- The duration of the 3rd step is 1 month.
- Having correctly completed the 3-step system, you are ready to start variations – extending the tone time or gentle frequent alternations: tone-relaxation or gradually move on to new Kegel exercises at home.
What can improve gymnastics
If female massagers of intimate muscles in the form of balls (1 or 2 balls) have been used for a long time, then the Kegel simulator for men was developed 2-3 years ago.
- This is a modern device that resembles a thickened pad, it is used externally – a man simply sits on it with the perineum area and receives a massage in accordance with the program set on the smartphone. The instructions suggest using the simulator as wearable in shorts.
Kegel exercises for men are supplemented with complexes recorded in video lessons and make it easy to master these techniques at home.
Here are some of them:
- Glute bridge – lying on your back, legs bent, feet pressed to the floor, arms along the body. Raise and lower the pelvis at a fairly fast pace, sometimes lingering for a few seconds at the highest point, while LMB works independently;
- Squat with knees apart – legs apart, squat with a straight back, arms forward;
- Standing on all fours, pull the pelvic muscles in and up;
- Walking on the buttocks – forward and backward;
- Leg raises – lying on your back, legs bent. Raise your legs until your thighs are perpendicular to the floor.
How to keep a muscle in good shape
The tone of any muscle depends on how actively it works. You can check the condition of your pubococcygeus muscle in a very simple way.
The correct test is to put a small dry towel over your erect penis in the morning after tensing it. If the towel doesn’t fall off, congratulate yourself – you’ve got the result.
You can include this test in your daily exercise, continue to strengthen the muscle and after a while do it with a wet towel.
How to Exercise After a Prostatectomy
After the removal of such an important organ as the prostate, due to adenoma or a malignant disease, a man needs rehabilitation.
When discharged from urology, it is advisable to consult a doctor – how many days after the operation, to what extent you can start performing Kegel exercises in order to restore the genital area, urination, so as not to harm.
If the doctor does not prescribe special Kegel exercises, then usually after the patient’s physical condition improves, he can start classes. Let’s take two exercises as an example.
1. It is directed to muscle relaxation.
- Knee-elbow position, head forehead rests on the forearms. Stay in this position for about 2 minutes, relaxing the perineum as much as possible.
2. Muscle tension.
- Lying on your back, legs slightly apart. Inhale through the nose, exhale through the mouth, raise the buttocks, tensing the muscles of the pelvis and foot (alternately).
Why is the complex useful?
The Kegel method has the following effects:
- eliminates stagnation, improves blood circulation in the pelvic organs, this reduces the risk of developing prostatitis and hemorrhoids;
- improves erection due to the potency muscle, which helps pump blood into the penis;
- control of the love muscle helps to lengthen sexual intercourse, prevent premature ejaculation;
- against the background of Kegel gymnastics, orgasm, as a rule, will noticeably differ for the better;
- facilitates urination, eliminates urinary incontinence.
Is there any harm from exercise? If you perform Kegel exercises correctly, observing the contraindications and the step-by-step approach outlined above, then nothing that would be unpleasant, either psychologically or physically, will not happen.
Contraindications
In the absence of contraindications, any man from the age of 16 can practice Kegel.
Activities prohibited:
- with vague pain in the groin;
- with prostate adenoma;
- with cancer;
- in any acute inflammatory processes;
- with hemorrhoids of 3-4 degrees;
- with vascular pathology in the pelvis and legs.
Restrictions apply to men with arterial hypertension, they need to consult a doctor.
Conclusion
Doctors’ opinions are mixed. In their reviews, they are unanimous in their opinion that Kegel gymnastics is effective at a young age, emphasizing its preventive rather than therapeutic effect.
If every young man with no sexual problems chooses one or more exercises and does them regularly to beautify his sex life, he may not face problems in the future.
The Internet is filled with reviews of men. They are very different – someone has a serious improvement, someone noted the appearance of unpleasant signs or pain.
Therefore, the advice of a doctor on how to properly perform a set of Kegel exercises, especially if there are minimal symptoms of trouble, will only benefit you.