The Kegel exercise was developed in 1948 by Dr. Arnold Kegel. Although first used as a way to control incontinence after childbirth, Kegels can be successfully used to treat sexual problems in men as well. The exercises work by strengthening the pelvic floor muscles. The firmness of a man’s penis, the flow of semen and the strength of his ejaculation are controlled by these muscles. Therefore, learning how to strengthen the pelvic muscle can help reverse the symptoms of impotence and other sexual disorders.
Practice finding the pelvic muscle by stopping the flow of urine while on the toilet. Although this can be difficult at first, do not allow any other muscles to contract.
Look in the mirror while you are practicing. If done correctly, a man should be able to see his testicles lift a bit and the penis base move inward toward his body.
Clench the pelvic muscle for approximately 5 to 10 seconds.
Release slowly and relax for about 10 seconds.
Repeat the exercise for about 10 repetitions, slowly increasing the length of time you tense the pelvic muscle. Eventually, try to hold the Kegel for 2 minutes.
Squeeze the pelvic muscle quickly 10 times. This should be done in fast bursts.
Perform these exercises between three and five days a week.