Kegel exercises for men

 To maintain men's health, you need to build your PC muscle every day!

What is the PC muscle?

The PC muscle is the pubococcygeus muscle, which is the main component of the pelvic floor muscle.

The pelvic floor muscles are the group of muscles that close the pelvic floor.

This muscle group is like a 'hanging net' that holds up the pelvic urethra, bladder, rectum and other organs, and maintains tension in the soft tissues of the perineum to keep them in a normal position to perform their functions.

Once the elasticity of this 'net' deteriorates and the 'hanging force' is insufficient, the organs cannot be held in their normal position, resulting in incontinence, pelvic floor dysfunction and so on.

I. The effect of the PC muscle in men

PC muscle in men is the group of muscles between the scrotum and the anus, which plays an important role in urination and sexual life, and can effectively prevent urinary incontinence, erectile dysfunction and premature ejaculation, and prolong the time of coitus.

As the PC muscle is also known as the Kegel muscle, it can be trained by doing Kegel exercises.

II,The effect of Kegel exercises on men

Kegel exercise, is a 1948 American gynaecologist Arnold Kegel doctor announced a fitness exercise, through the repetition of zoom part of the pelvic muscles for exercise, help postpartum women's pelvic floor function recovery, to reduce urinary incontinence, fecal incontinence incidence, and through the stimulation of the genital area muscles, increase blood flow to the genital area, thereby improving sexual function.

It was later found to be more effective in relieving premature ejaculation problems in men and in preventing haemorrhoids and prostate enlargement.

What are the specific benefits of Kegel exercises for men?

• It relieves premature ejaculation by exercising the muscles that control ejaculation;
• It can significantly improve sexual performance;
• It can improve the volume and frequency of ejaculation;
• It may treat urinary incontinence;
• It may improve poor urination.

III, How to do Kegel exercises

(A) accurately locate the PC muscle

The most direct way to perceive is when the urination to half the time, suddenly stop, then will feel the pelvic floor there are muscles in the contraction, the contraction of these muscles is the PC muscle.

(B) How to do Kegel exercises for men

Position

Kegel exercise is not subject to location and time constraints, take a standing, sitting, lying position can be.

Lying position, back straight, lying down, hands on both sides of the body, knees together after bending, head flat pillow, eyes looking straight up, neck not tense, focus on the pelvic floor muscles.

Familiar with the position of the pelvic floor muscles of friends, then do not have to stick to lying down to carry out, this time no matter standing sitting, any time and place can do.

Action points

Do not contract the abdomen and hold your breath, only activity pelvic floor muscles. 

Many people will confuse contraction of the abdomen with contraction of the pelvic floor muscles.

To better know whether they have unconscious abdominal contraction, you can put your hand on the abdomen, contraction exercise, feel the abdominal wall muscles in the contraction, which shows that do not Kegel movement.

Exercise Section 

Section 1 Exercise

• First, rapidly contract and relax the pelvic floor muscles for 10 seconds at a time, doing 3 sets in a row with 10 seconds between each set.
• Then do 3 sets of 3 for 5 seconds each, with 5 seconds between each set.
• Finally, tense the pelvic floor muscles, hold for 30 seconds and then relax, do 3 sets, 30 seconds between each set.

Section 2 Exercise

• Squeeze the pelvic floor muscles, hold for 10 seconds and then relax, for a total of 10 sets，Do 3 sets of 10 repetitions.
• Again, contract the pelvic floor muscles, hold for 5 seconds, then relax and do 3 sets of 10 repetitions.
• Finally, tense the muscles and hold for as long as possible, no longer than 2 minutes.

Section 3 Exercises

• First, repeat the contraction and relaxation of the pelvic floor muscles for 30 repetitions, then contraction for as long as possible until you feel tired, for 3 sets, with a 1-minute rest between each set.

Section 4 Exercises

• First tense the pelvic floor muscles and hold for at least two minutes, then relax for an unlimited number of sets, but preferably for as long as possible.

IV. Precautions for Kegel exercises

• Be sure to empty your bladder before exercising. Do not breathe deeply when the pelvic floor muscle groups are contracting, just continue to breathe or talk normally.
• If you feel pain in your lower back muscles during the exercise, it means that the exercise method or muscle positioning is inaccurate, and you should re-establish the position of the pelvic floor muscles as described above.
• If you are a beginner, you do not need to force yourself to reach the standard, and as you progress, you should gradually increase the maximum force of contraction according to your own situation.
• Practice without fatigue as a principle, if there is a feeling of fatigue in the training can be paused to practice, a little rest fatigue disappears can continue to carry out.
• When you first start training, you can train 1 to 2 times a day, 2 to 3 sets each time you train, and too much time may cause excessive muscle fatigue.
• Pelvic floor muscle just started to exercise, may feel a little uncomfortable, will exercise will stick to, after 2 months there will be significant changes.

In conclusion, the PC muscle plays an important role in male urination and sexual function, Kegel exercise is currently the simplest and most effective exercise to exercise the PC muscle.

Kegel exercise is the simplest and most effective exercise to train the PC muscle.

Correct regular long-term Kegel exercise can effectively improve sexual function and prevent prostate hyperplasia, it is worth a try.

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