Kegel Exercises For Men - Stronger Erections for Life!
-Who, What, Where?
Pelvic muscles are located in your pelvic cavity, and are a hammock-shaped group of muscles that lie at the bottom of your pelvis, supporting the pelvic organs. In women, pelvic floor muscles are commonly weakened during and after pregnancy and after menopause which causes stress incontinence and even prolapse. In men, stress incontinence caused by weakened pelvic muscles is less common but not unheard of.
A study from the University of West England found that pelvic exercises can help men with impotence and premature ejaculation, and for those who ‘dribble’ after urinating. Similar to women, research from the Impotence Association has also found that men experience stronger and more intense orgasms when their pelvic muscles are strong. This is because the increased strength in the pelvic muscle improves the blood supply in the pelvis, and as a result 'enhances orgasmic sensations by strengthening the pelvic muscles that produce ejaculation by their contraction'.
-How do I strengthen these muscles?
The Australian Department of Health and Ageing says that once you can feel your pelvic muscles in action, you can locate and exercise effectively. To locate the pelvic muscles, try stopping the flow of urine next time you visit the little boy’s room. The muscle you feel tightening and stopping the flow is your pelvic muscle.
Now you can exercise them!
1. Tighten and draw in the muscles around the anus and urethra, lifting the muscles up inside
2. Count to five, then release and relax
3. Aim for 10 squeezes, with 10 seconds rest between each squeeze
4. You should follow this by 5 to 10 short, strong squeezes in quick succession
5. Repeat this workout around 3 times a day
Now you have located the correct muscles and know how to exercise them effectively, you can perform kegel exercises anywhere, anytime! Try them whilst sitting on the tube, whilst checking your emails, or whilst watching TV.
-Does it actually work?
Yes! Dr Grace Dorey, a specialist continence physiotherapist undertook a survey of 55 men with an average age of 59 who had experienced erectile dysfunction for over six months. Of the men taking part in the exercises, the results showed that
• 40% regained normal erectile function
• 35.5% showed improvement
• 25.5% showed no difference
Perhaps the most dramatic of Dr Grace Dorey’s findings was that when comparing the improvement rates between those of pelvic exercising and those of Viagra use, the results were the same.
The benefits of such exercises cannot be endorsed enough by Dr Dorey, who said, ‘women have been advised to perform pelvic floor exercises especially before and after childbirth, hysterectomy and the menopause. This research shows that it is equally important for men to maintain the muscle tone and function of their pelvic floors.'