Posted in Fitness by inMotion Life
People are becoming increasingly aware of the positive benefits of Kegel exercises, and as a result, they are becoming more popular amongst men and women alike. The Kegel exercise was originally developed by Dr. Arnold Kegel as way of strengthening the pelvic muscles. They are typically thought of for women, however there are many benefits that make them ideal for men as well.
When men do a Kegel exercise, the bladder and urethra are strengthened, which can be very beneficial for men who have undergone a prostatectomy. The muscles in the bladder become stronger, which in turn will help men to exercise more control over their bladders. One can also experience a strengthening of the bowel by practicing these exercises regularly.
There are many reasons why the muscles in the pelvic area can become weak over time. It is a part of the natural aging process, and a person who is overweight and does not exercise regularly might also find that their pelvic muscles become weaker over time. Additionally, prostate gland surgery can also weaken these muscles.
How to Find the Correct Muscle
To begin using the Kegel exercise, it is important to make sure that you are working the correct muscle. To determine the muscles that you should focus your attention on, attempt to stop your flow of urine. When you are able to do this, you are using the right muscle for this type of exercise. You should only use this test to make sure that you are exercising the correct muscle, otherwise you could develop an infection of the urinary tract.
How to Do the Kegel Exercise
Once you have located the correct muscles for your Kegel exercise, you can do them almost anywhere and anytime you have a few minutes. You should always do these exercises when your bladder is empty. Contract the muscles in your pelvic area for three to five seconds then relax them for ten seconds.
You should do ten repetitions of these exercises one to three times a day, every day. In the beginning, you may only be able to hold the muscle for a few short seconds. Over time, you will build your strength and be able to hold it for the entire three to five seconds.
We recommend you increase the duration of your Kegel exercise over time. The maximum amount of time you should hold the muscle, is ten seconds for each of the contractions though.
Add the Kegel exercise to your daily routine so that you don’t forget to do them. This is the most difficult part of the exercise. Try doing them in the morning, after you have your lunch and then again right before you go to sleep at night. Choosing the same time everyday will help you remember to do these exercises. Over time, you should notice your muscle strength increasing, and can enjoy all the positive benefits these exercises bring.
If you have tried the Kegel exercises yourself, let us know how they have helped you, in the comments below.