Kegel exercises- can they help with male incontinence?
Can Kegels Really Help with Male Incontinence?
You've probably heard about Kegels before. Men and women across the globe have enjoyed the benefits of Kegels for her - but did you know that men can benefit from Kegels, as well? From improved erections, longer lasting sex, and even more intense orgasms, you have plenty to gain with them. Oh, but those are all just the perks. One of the best ways that men can benefit from Kegels is that they help with male incontinence.
A misconception that many people have is that Kegels are a female thing. They aren't. It's an exercise that refers to working out the muscles that control your bladder.
Kegels are super easy to do once you know how to do them, and you can practice them anywhere, anytime once you know how.
Firstly, you'll need to make sure you have the right group of muscles. To do this, try to slow or stop the flow of your urine half way through taking a leak.
Make sure that you aren't tensing the muscles in your abdomen, legs, or butt. Also, don't hold your breath.
You'll know that you have the right muscles when you've successfully slowed or stopped the flow.
It might be helpful to pretend that you're trying desperately to hold in a fart - these are the same muscles. If you feel a pulling sensation - you're doing it right!
Some people also find it easier to do Kegels while lying down, but you can do them in pretty much whatever position you like.
For beginners, contract your muscles for a slow five count. Release them for the same, then repeat 10 times. Doing this set 3 times a day will help to greatly build up your muscles. Once you've grown used to the 5 count, (usually a few weeks), up it to a slow ten counts.
This has been shown effective to not just help with, but in some cases completely reverse incontinence in men. But the results do take time. If you stick to the 10 sets 3x daily, you'll likely see an improvement within 3 - 6 weeks. Maybe even sooner. If you haven't seen any improvement at all within a month, you may be working the wrong muscles. Talk to your doc or urologist, as they may be able to give you some pointers.
Just like with anything else, consistency wins. If you do Kegels regularly and keep with it, you will see change. It may be easy to want to give up when you don't see huge improvement right away but monitor your progress. Most importantly, keep in mind the benefits you'll be enjoying in just a few short weeks' time. Better sex, and a sense of freedom that you may have thought you'd never get back.
