A big stressor with urinary incontinence is coping with the loss of bladder control and the impact it has on daily life. Kegels are important because they can help return a feeling of control.
What are Kegels?
Doctors have long recommended Kegels to women to ease childbirth and recovery. They have benefits for men, too. Kegel exercises strengthen the pelvic floor or pubococcygeus muscle. Strengthening your pelvic floor muscle can improve bladder function, so you experience fewer accidents and leaks. If you have ED or erectile dysfunction, Kegels can lead to improvements there as well. These improvements include stronger orgasm and longer erection.
How To Do Kegels
The Mayo Clinic offers these four tips:
1. Identify the right muscle – Locate the muscle by stopping your urine midstream. Once you locate the muscle stop the practice of interrupting your urine flow as it may increase risk of bladder infection. You can also try tightening the muscles that keep you from passing gas. In a GQ article titled How Kegels Will Change Your Sex Life, author K. Aleisha Fetters quotes Dr. Darius A. Paduch giving this advice; if you’re doing it right, you’ll actually see your penis “jump” a bit. A urologist, Dr. Paduch goes on to say you can also identify the right muscle by placing a couple of fingers behind your testicles and noticing if the muscle tightens.
2. Practice – start with short practice periods of about three seconds, alternating rounds of contraction and relaxation. As you become more comfortable with the practice try it in concert with regular activities such as driving, standing in line or talking on the phone. No one will be able to tell what you are doing so you can practice often, and discreetly. You can also practice Kegels during sex to delay ejaculation.
3. Hone your focus – check regularly to be certain you are isolating the correct muscle. Notice how you are breathing. You should not hold your breath as you contract and relax.
4. Practice regularly for results – Do three rounds of ten Kegels daily to notice improvements in bladder control. You can increase the number of Kegels performed over time. You may begin to notice improvements in six weeks or more.
If you are experiencing bladder incontinence you likely feel distressed about how this change impacts your life and your sense of control over it. Kegel exercises are one strategy for managing urinary incontinence, and regaining some control.
If Kegels Don’t Work for You, Try an Alternative Solution:
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