Pelvic floor (Kegel) exercises for men

Pelvic floor (Kegel) exercises can help strengthen some of the muscles that control the flow of urine and are used to treat urge or stress incontinence. Kegel exercises are done as follows:

• The muscles to be exercised are the pelvic muscles. These can be felt by purposely stopping the flow of urine in midstream and starting again. The muscles that squeeze the urethra and anus are the ones involved.
• Remembering what it felt like to control these muscles during urination, try to contract them when not urinating. If the stomach or buttocks muscles tighten, the muscles are not being exercised correctly.
• Tighten these muscles for 3 seconds and then relax for 3 seconds.
• The exercises should be repeated 10 to 15 times per session. Do at least 3 sessions per day.

Kegel exercises can be performed while traveling, at work, or at odd moments during the day. No one will be aware that you are doing the exercises, so you can do them frequently, no matter where you are.

Kegel exercises are often combined with biofeedback techniques to teach the proper exercise methods and maintain exercise effectiveness. Biofeedback allows you to see, feel, or hear when an exercise is being performed correctly. This can be done by placing a finger in your anus to feel it contract when the pelvic muscles are exercised.

Pelvic floor (Kegel) exercises with or without biofeedback techniques require a high level of motivation and frequent repetition to be successful.