Kegel Exercises And Their Benefits For Men

Illustration (Cottonbro/Pexels)

JAKARTA - Kegels, or pelvic floor exercises, are important for both men and women. When done regularly and consistently, this exercise can help overcome problems related to sex.

In 1948, an American gynecologist Dr. Arnold H. Kegel published a study. About pelvic floor strengthening exercises for postpartum women using a device called a Perineometer. This pelvic floor exercise is known as Kegel exercises.

Launching Medical News Today, Thursday, June 23, Kegel exercises work to strengthen the pelvic floor muscles that stretch from the tailbone at the back to the pubic bone in front. These muscles support the bladder and intestines, controlling the excretion of urine, feces, and gas. In addition, this muscle also has a role in regulating erections during sex in men.

Over time, the pelvic muscles in men can become weak due to several factors such as;

prostate surgery, pelvic trauma or surgery, frequent bowel movements, persistent coughing, obesity or being overweight, often lifting heavy weights, overactive bladder, lack of exercise

Just like other muscle exercises, if you regularly do Kegel exercises, your pelvic muscles can be tighter and stronger so that you will get more benefits. For example;

improves bowel and bladder control helps control the passage of gas in the body prevents leakage of urine and feces Emptying the bladder helps achieve an erection helps prevent premature ejaculation

By doing Kegel exercises regularly, your pelvic floor strength will increase over time. Gradually you will find it easier to stop or resist the urge to urinate.

From Halodco, the actual Kegel exercise only consists of contracting the pelvic muscles, known as "pinch" and releasing them repeatedly. However, in order to be able to do this exercise correctly, you must know which muscles to contract and release. Here's how to do it:

Tighten your lower pelvic muscles for about three seconds. To know which part is called the lower pelvic muscle, try to imagine it like holding back urine when you want to urinate. The muscles that hold urine are called the lower pelvic muscles. While toning this muscle, try not to hold your breath or tighten your stomach, thighs, and buttocks. Relax the lower pelvic muscles again for 3 seconds. Repeat this muscle exercise up to 10 times. Once you get used to doing Kegel exercises, try to hold your pelvic floor muscles even longer. You can do this exercise anywhere and anytime.

So, you are advised to practice regularly in order to get the benefits.