Kegel exercises strengthen the pelvic floor muscles. Physicians often recommend them for men who suffer urinary incontinence or have a weak urine stream, as they often improve bladder function. Men with prostate cancer, for example, use Kegel exercises to repair muscles weakened by cancer treatment or surgery. The three main pelvic muscles include the bladder, urethral sphincter and pubococcygeus.
Conditions
Your pelvic floor muscles can weaken for a variety of reasons. While prostate surgery is a common cause, you pelvic floor muscles could also weaken as you age, become overweight or develop diabetes. Men with weak pelvic floor muscles may not be able to control their urination. They may have trouble getting all the urine out of their bladder. In some cases, men who suffer from erectile dysfunction use Kegel exercises to improve sexual performance.
Anatomy
Your bladder, which holds urine, sits atop your prostate. Your urethral sphincter muscle lies near your prostate and helps open and shut your urethra, the internal pipe that carries your urine. The pubococcygeus runs from your coccyx to your pubic bone and supports your pelvic organs.
Performing Kegels
While sitting or lying down, contract the muscles near your anus. Hold this contraction for 10 counts. Release the contraction, then let the muscles relax for 10 counts. Complete 10 repetitions. When you are finished with this series, perform quick release Kegel exercises. Hold the contraction for just a few counts then release. You can repeat the standard or quick release series three times a day. As you perform Kegel exercises, focus on tightening the pelvic muscles only, and keep other body parts relaxed.
Considerations
At first you might not be able to hold Kegel contractions for very long. Just like a beginner who steps into a gym for the first time, building up your pelvic muscles takes time and effort. You may see results in six weeks to six months, according to Drugs.com. Consult your health care provider to determine if Kegel exercises are right for you. Like any fitness regimen, you may have to make Kegel exercises a part of your lifelong routine.
