Kegel Exercise - Right Way To Strengthen Pelvic Floor Muscle
Kegel exercises are basically pelvic floor exercises which are simple ways to strengthen the pelvic floor muscles. The pelvic floor muscles consist of a network of muscles that supports the bladder and helps to control the urine flow. There are three pelvic muscles:
1. The bladder - It is a balloon-shaped muscle which holds the urine.
2. Sphincter muscles - These are the muscles that help in open and close the tube that drains urine from the bladder. This tube is known as the urethra.
3. The pelvic floor muscle - It is also known as pubococcygeus and this muscle supports the bladder and rectum.
Kegel exercise strengthens the muscles of the pelvic floor and it can aid in preventing the leakage of urine or feces with coughing, sneezing, lifting, and other movements. The prostate is a gland which is located under the bladder and surrounds the upper part of the urethra.
There are many muscles that surround the prostate gland and these muscles may get weakened. This can lead to the leakage of urine which is known as incontinence. Kegel exercise helps to strengthen these muscles and strengthening of these muscles helps to gain better control of the bladder and urine flow. Kegel exercise has many other benefits as well such as:
- It enhances sexual function
- Prevents the prolapsed pelvic organ
- Improves the ability to pass stool
Role of Kegel exercises to improve men’s sexual health
According to the sex researchers, the better the tone and shape of the pelvic muscle, the more sexual pleasure is experienced.
Now a days, a large number of men are living with sexual problems which cause unsatisfactory sexual activity. Sexual problems such as low libido, erectile dysfunction, prostate cancer, and benign prostatic hyperplasia. Kegel exercise is a natural solution for almost all the sexual dysfunctions in men. For men, Kegel exercises are considered to be a natural solution that has been shown to be as powerful as Cialis or Viagra.
Cialis and Viagra are the most recommended drug for the treatment of various sexual dysfunctions in men, especially erectile dysfunction. Erectile dysfunction is a condition in which men find difficulty in attaining and maintaining erections that are sufficient enough to have satisfactory sexual intercourse.
The power of Kegel exercise over erectile dysfunction was shown in multiple studies. Studies investigated the effects of Kegel exercise and other ways on men having erectile dysfunction. It was observed that the positive result that was seen in the men’s group doing Kegel exercise was much better than the men’s group who quit smoking. There is evidence that proves that cigarette smoking is one of the most common causes of erectile dysfunction in young men and quitting smoking can help in treating erectile dysfunction.
Are Kegel exercises beneficial for women?
Yes!! Kegel exercise are also beneficial for women and are helpful in treating various health problems in women. Women who have weak pelvic muscles are recommended to do Kegel exercise. A woman is more likely to have weak pelvic floor muscles if she:
- Leak urine when she laughs, run, cough or lift something.
- Have started menopause
- Have involved in cancer treatments
- Had radiation therapy near the pelvis
- Are over the age of 40
- Have recently given birth to a child
Multiple studies have stated that Kegel exercise are beneficial for female’s health as well. It can have many clinical uses and are beneficial to treat various health problems. In fact, it has been noticed that Kegel exercise can increase vaginal lubrication in women. This is because when a woman contracts her pelvic muscles when doing Kegel exercise, the flow of blood to that area increases which accelerates the natural lubrication.
Kegel exercise is also beneficial for women who are old or have gone through menopause. This is because when menopause starts the production of important hormones that keep the muscles strong decreases. Also, when a woman carries a weight of a baby for nine months, the pelvic muscles of a woman becomes weak and giving birth through vagina can cause the muscles to tear and become weak.
How to do Kegel exercise?
The benefit you gain after doing Kegel exercise depends on the use of proper technique and the compliance to do regular exercise. It is important to practice exercises properly and regularly. When doing the exercise, identifying the right pelvic muscles is extremely important. The steps to do Kegel exercise effectively include:
- Squeeze the muscles around the urethra in such a way like you are stopping the flow of urine.
- Tighten and elevate muscles between the anus and scrotum.
- Now combine step 1 and step 2.
Important things to remember when doing Kegel exercise
- Don’t hold your breath.
- Don’t tighten the muscles in your stomach, buttock, and thighs.
- Relax your pelvic floor muscles after every squeeze.
Tags: Kegel exercise for men, Pelvic floor muscles, Benefits of kegel exercises