Kegel
exercises or pelvic floor exercises are highly beneficial in reducing
male incontinence and assisting with erectile dysfunction.
The key point to remember when performing kegel exercises is to not squeeze too hard, otherwise muscles other than the pelvic floor muscles
can be activated. Often, when attempting to stop urinating mid-stream
the pelvic floor muscles, as well as a number of other muscles, are
being engaged and therefore this is not a true way of knowing if the
pelvic floor muscles are working correctly.
A
more effective way of testing or practising kegel exercises is to start
by gently engaging the pelvic floor muscles. For men, start by lying on
your back with knees bent and feet on the ground. Try to imagine
bringing your “nuts to your guts” and feel the pelvic floor muscles
gently contract. Hold this contraction for 2–3 seconds and then release
the contraction. Repeat this exercise 10–12 times, 2–3 times per day.
Then gradually start to increase the amount of seconds you hold the
contraction for (usually up to 10 seconds).
There are a number of other kegel/pelvic floor exercises and structured pelvic floor exercise programs which
are effective in reducing male incontinence and assisting with erectile
dysfunction, which is especially important for men with prostate
cancer.
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