Strengthening the pelvic floor muscles through kegel exercises is important for women and men. Strong pelvic floor muscles for men support the improved bladder and bowel control. The pelvic floor muscles also play a vital role in obtaining erections. Through kegel exercises, you can combat erectile dysfunction and improve sexual function.
Over time the pelvic floor muscles can weaken, which can exacerbate through conditions and procedures such as prostate removal or diabetes. Weakness of the pelvic floor muscles can lead to many issues, including unwanted leakage. To avoid this, here are some exercises from male pelvic floor therapy experts in New York City, NY, at H&D Physical Therapy to create a solid foundation of strong pelvic floor muscles today!
Understand Where Your Pelvic Floor Muscles are
First, to partake in pelvic floor exercises, create a mind-muscle connection. Meaning you need to be able to feel where they are and focus contractions solely on these muscles. Commonly beginners will flex their abdomen, thighs, or glutes to contract their pelvic floor. Avoid this. To get an understanding and feeling of where your pelvic floor muscles are:
- Stop urination midstream.
- And/or tighten the muscles required for you to refrain from flatulence.
Once you grasp where these muscles are and how to contact them without the aid of other muscles, you can begin kegel exercises.
Focus on Technique
You can perform these exercises in any position you feel comfortable. Kegel exercises will consist of simple 3-second contractions of the pelvic floor followed by 3-second relaxation periods, repeating this ten times a day. The key is consistency, and the recommendation is to make this exercise part of your daily routine. Strength and benefits can be felt within a few weeks if done correctly!
Contact H&D Physical Therapy, male pelvic floor therapy in New York City, NY!
If you feel like you fit the symptoms of having weak pelvic floor muscles and are struggling to create a mind-muscle connection to perform kegel exercises, don’t wait; call us for help. Our male pelvic floor therapy experts in New York City, NY, at H&D Physical Therapy are available for consultation and can provide biofeedback training to strengthen your pelvic floor today!
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