Kegel exercises are the best for those men and women who have problems with urinary incontinence or bowel control. These exercises strengthen the pelvic floor muscles which in turn support the structures lying above them such as uterus, bladder, intestines, and rectum.
Unfortunately, most people who start doing Kegel exercises lack proper knowledge. This article aims to help you understand Kegel exercises and the 5 most common mistakes men make when doing their Kegel exercises.
Many people who start doing their Kegels, contract their abdominal muscles such as recti or their glutei instead of their pelvic floor muscles. It surely can be pretty difficult to find proper pelvic floor muscles and how to exercise them.
A great solution for this is to stop the flow of your pee when using the toilet. The muscles doing so are the pelvic floor muscles. However, don’t stop the pee for long to avoid complications.1
Many beginners think that holding their breath helps to contract the pelvic floor muscles. However, they are just raising the intra-abdominal pressure, which in turn increases pressure on the pelvic muscles. They just feel that they’re doing something but in reality, they’re worsening the condition.2
A common misleading conception is that Kegels are just about squeezing in the pelvic muscles. This belief is wrong. While performing the Kegels, you must not forget to lift the muscles.
A layman can easily assume that the longer a muscle is contracted, the better it is exercised. This is absolutely wrong. Contracting your pelvic floor muscles for a longer period will only cause their tightening not strengthening and you surely wouldn’t want that!
To perform Kegels appropriately, slowly relax your muscles after the contraction period and let drop the inside pressure.3
Regularly training and exercising pelvic muscles is the key to achieve the desired goals. If you’ve not given at least 8-12 weeks for the Kegels, then you’re giving up too soon!
Can I get any help with my Kegels?
Yes! There is always something to help. Wil is a multi-faceted pelvic floor trainer for men suffering from urinary continence that not only helps you in your Kegels but allows you to track your progress through the accompanying app. If you Wil, you surely can!