Have you ever heard of pelvic floor exercises? Although pelvic floor exercises are often thought of as being for women, men can greatly benefit from them.
Do you have bladder control problems or are you struggling with erectile dysfunction? Kegel exercises are worth trying. They can also be a great adjunct treatment to taking an erectile dysfunction medication.
It has been shown that this type of exercise helps premature ejaculation. But here's the thing: men can benefit from pelvic floor exercises too.
This is what you should know about the pelvic floor:
The I usually pelvic it's a group of muscles in the form of a hammock that extends from the pubic bone until the coccyx. As we have already mentioned, they help to function from bladder and the intestine.
If your pelvic floor muscles are strong, they can help prevent urine and stool leakage.
Health professionals sometimes specifically recommend pelvic floor muscle exercises for men with incontinence problems.
However, another thing in which some muscles of I usually pelvic powerful they can help is in the sex.
There are many things that can cause and weak pelvic floor, for example:
- Surgery for bladder and bowel problems
- The overweight
- Rise pesos constantly
- Those constant (such as the cough of the smoker)
- Exercise of high impact
You probably don't even realize it, but your pelvic floor muscles are activated many times throughout the day.
For example, when you urinate, you relax those muscles and then squeeze them to stop the stream. These same muscles also control the intestines.
Another area where the pelvic floor helps? In the development and maintenance of erection.
The benefits of pelvic floor exercises for men
There are several studies that show what strengthening these muscles can do. These son the Benefits more common.
Since we've already covered it, we won't dwell on it too much: Incontinence can be caused by a variety of things, including removal of the prostate, overactive bladder, and diabetes. If you have trouble controlling your bladder, pelvic floor exercises can help.
One study revealed that the 40% of the mens of 20 years O plus who suffered dysfunction erectile They left of suffer from it after performing pelvic floor exercises after six months.
Furthermore, more than 35 percent of the men discovered that your erectile dysfunction improved significantly.
Research has also found that Pelvic floor exercises can help relieve premature ejaculation problems.
And study of 40 mens discovered that the 82,5% of them was able to gain the control from his ejaculatory reflex after 12 weeks of pelvic floor exercises
Pelvic floor exercises for men
The good News is that to exercise the I usually pelvic no are difficult. You don't even have to sweat.
And what is better, it does not require much time: a few few minutes a day for several months can be very beneficial.
So how is it done? It's not as hard as it looks.
First of all, it is essential what you know where is it so the pelvic floor muscles. An easy way to find them: when urinating, try to stop and then start the flow of urine halfway.
That squeeze activates your pelvic floor muscles.
Once you've located those muscles, it's time to start exercising them. The following is called kegel And it's a great way to keep your pelvic floor strong.
- Squeeze and hold your pelvic floor muscles for five seconds.
- Relax those muscles.
- Repeat that movement of 10 to 20 times, from three to four times a day.
- A form alternative of to exercise the pelvic floor it is squeeze the muscles of the anus and then relax them.
Repeat this 10 to 20 times and also repeat this pattern three to four times a day.