Why Kegels can help men with urinary incontinence
/Why Kegels can help men with urinary incontinence
Men suffering from urinary incontinence know very well the embarrassment and discomfort of experiencing the unintentional loss of urine. This inability to control urine leading to urine leakage can usually be attributed to weak or damaged bladder muscles, an overactive bladder, certain prostate conditions, or nerve damage.
As frustrating as this problem can be, male urinary incontinence is both preventable and manageable. One natural home remedy of gaining control over a leaky bladder is practicing Kegel exercises.
Kegels (also known as pelvic floor exercises), are used to strengthen the PC or pubococcygeus muscle. This PC muscle, similar also in women, stretches from the pubic bone to the tail bone forming a hammock-like floor that supports the organs of the pelvis and contributes to the function of the sphincter muscles. Kegels are often recommended as one method of treatment for benign prostatic hyperplasia (BPH) and prostatitis, an inflammation of the prostate gland. It may also be beneficial for reducing premature ejaculation along with other sexual benefits such as more intense orgasms and stronger erections.
When it comes to treating urinary incontinence, Kegels are considered a first line of treatment. When practiced regularly for five minutes, two or three times daily, a man will likely see significant improvement in his ability to control urinary leakage.
By targeting the PC muscles using Kegels, this can help a man gain better control of urination. One other possible cause of urinary incontinence can be a weak urinary sphincter, possibly from prostate cancer or a bladder that doesn’t contract. Kegel exercises can improve this situation and in many cases, help a man regain complete bladder control once again.
How men can do Kegel exercises
Performing a Kegel exercise is a very subtle move and no one will ever know when a man does one. For men to know how to do a Kegel, they should imagine tightening the muscles typically used to stop urinating mid-stream or to keep from passing gas. Doing these maneuvers is engaging the pelvic floor muscles. Once a man knows how to do them correctly, Kegels can be done anywhere in any position from lying down, sitting or standing.
Here is an example of how a man can target the right muscles to do Kegel exercises:
· Contract the muscles for a slow count of five
· Release the muscles to a slow count of five
· Repeat 10 times
· Do a set of Kegels daily, three times a day
To perfect the technique a man should tighten his pelvic floor muscles without relying on other muscles like the abdomen or buttocks. The goal is to contract holding only the pelvic floor muscles for five seconds (or longer) and then relax for a few seconds. There is no magic number of times a day a man should do Kegels but at least two sessions a day would be advisable for the best results. A session would comprise of anywhere from 10-30 (or more) individual contractions and relaxation exercises performed in the morning and again at night. Ideally, they should be evenly divided between one-third done while laying down, one-third while sitting, and one-third while standing.
Men can fit in Kegels as part of their daily routine by the following examples:
· While brushing teeth or showering
· After urinating to get rid of the last few drops of urination
· Before performing any activity that puts pressure on the abdomen such as heavy lifting
While doing Kegels, remember not to tense the buttocks, legs, or stomach muscles.
When can a man expect results from Kegel exercises?
If a man is performing Kegels three times a day every day, he should start experiencing better bladder control in three to six weeks if not sooner. To see if improvements are occurring, men can keep a record of their urine leakage each day. If no changes are being seen after a month of doing Kegels, the right muscles may not have been located. He should discuss this with his doctor or a urologist as they can offer tips on finding the right muscles to be exercising.
3 ways to make Kegel exercises a habit
In order for any exercise to be effective, they need to be done regularly. The same goes for seeing good results from Kegels. Here are 3 tips on making this move a regular habit:
· Stay consistent – Try to do Kegels at the same time each day. Choose times of the day that are convenient such as when brushing teeth, while urinating, or when watching TV.
· Remember the benefits – Kegels offer many benefits besides controlling urinary incontinence such as prostate health and sexual health.
· Take note of progress made – Be aware of improvements in bladder control. It takes a few weeks but with consistent practice, Kegels can make a big difference in fewer urinary leaks and more freedom to live life without bladder worries.