August 4, 2016
Kegel exercises are specifically designed to help strengthen the muscles of the pelvic floor. These muscles support the bladder as well as the rectum and they also help to control urine flow. These exercises are useful for men with healthy prostates and especially useful for those who are recovering from prostate surgery and/or prostate cancer.
Finding the muscles of the pelvic floor is easy. One method is to stop and start your urine in midstream. Another method is to stop yourself from passing gas/impending flatulence. By so doing you will be tightening and relaxing those muscles. Once you have gotten a feel of these muscles, you can tighten and relax them even when you are not urinating or being flatulent.
One way of determining whether or not the right muscles are being engaged is by looking in the mirror. When the muscles of the pelvic floor are engaged, the base of your penis will be closer to your abdomen and your testicles will rise. For best results, try not to engage your abdominal muscles or the muscles in your buttocks or thighs. Also, do not hold your breath as you tighten and relax the muscles of the pelvic floor.
These muscles should be tightened and held in that position for about five seconds and then relaxed for about five seconds. This tightening and relaxing should be done in repetitions of about ten to twenty and approximately three to four times daily. However, do as many as you are able to begin with and buildup to ten or even up to twenty Kegel exercises at least three times each day.