Kegel exercises for men, also known as male pompoirism, can help treat urinary incontinence, improve performance during intimate contact, and even be useful to combat premature ejaculation or erectile dysfunction.
In general, the benefits of these exercises include:
- Combat involuntary loss of urine; Combat premature ejaculation; Increase ejaculation time; Combat erectile dysfunction; Increase prostate health; Improve control over stools; Increase sensitivity in the intimate region; Improve sexual intercourse.
Kegel exercises in men improve the tension of the pubococcygeal muscle, elevate the testicles, and also reinforce the cremáster muscle and the anal sphincter and, therefore, provide increased sensitivity in the genital region and increases self-esteem, promoting good -be.
These exercises are great for treating urinary incontinence after the prostate is removed and should therefore be performed daily after this surgery. Learn the symptoms, the causes and how the treatment of male urinary incontinence can be.
How to do kegel exercises for men
To do the exercises of male pompoirism, initially the man must urinate and meanwhile:
- Stop or decrease the stream of urine at the time of urination to be able to identify the muscle that must be worked; Try to contract the muscle that was identified at the time the stream of urine stopped.
The contraction must be performed with force, but initially it is normal that it lasts about 1 second but with practice, the contraction can be maintained for a longer time.
See the step by step how to do this exercise in this video:
Kegel exercises should be performed at least 3 to 8 times a day, every day, and the number of necessary contractions is 300 in total. After learning how to contract the muscle correctly, you can do the contractions anywhere, sitting, lying or standing. In the beginning it is easier to start the kegel exercises lying on your side.
When to see Results
The results of kegel exercises can be seen as early as the first month, but when the goal is to treat urinary incontinence, the final result can take from 3 months to 1 year to be noticed and sometimes it may be necessary to perform other physical therapy procedures.
