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    Male Kegel Ex

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    kabshiel
    Kegel

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Male Kegel Ex

    Uploaded by

    kabshiel
    396 views4 pages
    Kegel

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Kegel

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    396 views4 pages

    Male Kegel Ex

    Uploaded by

    kabshiel
    Kegel

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4
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    Kegel exercises target the pelvic floor muscles to help prevent urinary and fecal incontinence and enhance sexual function.

    Kegel exercises target the pelvic floor muscles, which support the bladder and bowel openings in men.

    When performing Kegel exercises, one should squeeze the muscles around the urethra and anus simultaneously while lifting the scrotum or penis using the perineal muscles.

    Kegels: Male Pelvic Floor Exercises

    What are Kegel exercises?


    Kegel exercises strengthen the pelvic floor muscles. These muscles support the
    bladder and bowel openings in men. Strengthening the muscles of the pelvic
    floor can aid in preventing leakage of urine or feces when you cough, sneeze,
    lift, or do other stressful movements. Other benefits of kegels include:
     Enhanced sexual function
     Decreased or prevention of prolapsed pelvic organs
     Improved ability to pass stool.

    © NIDDK

    Who should do Kegel exercises?


     Men with urinary or bowel incontinence
     Men who have demonstrated weakening of the pelvic floor
     Middle aged and older men

    What do I need to know about Kegels?


    Your success while doing Kegel exercises depends on you practicing them
    correctly and regularly. When doing the exercises, it is important to identify the

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    correct muscles of the pelvic floor. At first, most people contract the abdominal
    or thigh muscles while forgetting the pelvic floor muscles. This could make
    pelvic floor tone and incontinence worse.

    If you are not sure that you are doing the Kegel exercise correctly, ask your
    doctor to refer you to a Pelvic Floor Physical Therapist (PT). The PT will evaluate
    you and provide specific instructions on how to do the exercises.

    © Copyright Commonwealth of Australia 2001-2015

    You may do Kegels as part of biofeedback. Biofeedback consists of placing a


    sensor on the abdomen and around the anal area, which measures the
    tightening of the pelvic floor muscles. Occasionally, an electrode may be placed
    in your rectum.

    How do I do effective Kegel exercises?


    Three (3) steps to an effective Kegel:
    1. Squeeze muscles around the urethra like you are stopping the flow of
    urine

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    Kegels: Male Pelvic Floor Exercise
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    2. Tighten and elevate your muscles between the anus and scrotum.
    3. Combine steps 1 and 2.
    When you perform steps 1 and 2 correctly, you should feel the muscles around
    your anus tighten. This is normal, but do try to tighten those muscles on
    purpose.

    Detailed instructions for doing Kegel exercises


    Step #1: The urethra—The Functional Stop Test
    After partially emptying your bladder, stop your urine flow in a slow controlled
    manner, paying attention to how it feels.

    Note: Stopping and starting the urine repeatedly as an exercise can be harmful
    and should not be done. Holding your urine can contribute to bladder infection,
    causing damage to normal urinary reflexes. The Functional Stop Test is useful
    for assessing what it feels like to gradually stop urine flow, but do not do it
    more than once per week.

    Step #2: The rectum as your window to the pelvic floor


    Place one or two fingers on the area between the anus and the scrotum. Lightly
    tighten that area (the perineum). You should feel this area become firm on your
    finger(s). It may be helpful to think of lifting the scrotum or penis using the
    muscles of the perineal area

    Step #3: Putting it all together


    Standing in front of a mirror, you should see your penis and scrotum slightly
    lift when you are performing the exercise correctly. It will be easiest to perform
    the exercise in a lying or reclining position at first. Practice using the pelvic
    floor muscles as in steps 1 and 2 until you can do these exercises in different
    settings or positions throughout the day.

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    Kegels: Male Pelvic Floor Exercise
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    How long and how many do I do?
    When you are first starting out, it is common to find that you can only hold a
    Kegel for 3-6 seconds and doing 3-6 repetitions causes muscle fatigue. When
    this happens, you are usually performing the exercise correctly. If you find you
    can hold it for much longer right away, recheck your technique. For patients
    with incontinence or pelvic floor weakness, it is important to focus on doing
    the technique correctly. You may be weak first starting out, and gradually
    improve your muscle quality and tone.

    Making Kegels a part of your life:


    After you have become experienced in performing these exercises, you will
    want to do them as follows:
     A series of strong, steady squeezes for 8-10 seconds each
     8-10 at a time
     30 repetitions per day
    As they get easier, you will find you can do them while sitting or standing, for
    example, you can do them while driving, working on the computer, or waiting
    in long lines.

    Please note that you may not see any noticeable change in bowel or bladder
    control for a while. In some cases, it may take many months..

    Disclaimer: This document contains information and/or instructional materials developed by the
    University of Michigan Health System (UMHS) for the typical patient with your condition. It may
    include links to online content that was not created by UMHS and for which UMHS does not
    assume responsibility. It does not replace medical advice from your health care provider because
    your experience may differ from that of the typical patient. Talk to your health care provider if
    you have any questions about this document, your condition or your treatment plan.

    Reviewer: Kim Erickson, PT


    Patient Education by University of Michigan Health System is licensed under a Creative Commons
    Attribution-NonCommercial-ShareAlike 3.0 Unported License. Last Revised 05/2016

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    Kegels: Male Pelvic Floor Exercise
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