The male pelvic floor muscles support the abdominal contents, are active during breathing, maintain Urinary and faecal continence, boom surrounding blood deliver and are lively all through sexual intercourse. Studies have proven that vulnerable pelvic floor muscular tissues compromised with everyday pelvic floor feature and caused urinary incontinence and erectile dysfunction. Kegel exercise are the once which may enhance the pelvic floor muscles, thereby enhancing post-prostatectomy urinary continence, post-micturition dribble and erectile function.
Causes of Pelvic Floor Muscle weakness:
➡️surgery for bladder or bowel problems;
➡️constipation;
➡️being overweight;
➡️heavy lifting;
➡️coughing that goes on for a long time (such as smoker's cough, bronchitis or asthma).
➡️not being fit.
Benefits Kegel's exercises for men help in:
➡️Male urinary incontinence: In men, urinary incontinence can be caused by a weak urinary Sphincter that could end result from surgical operation for prostate cancer, an overactive bladder, or a bladder that does not contract.
➡️Stress incontinence
➡️Erectile Dysfunction: Studies have shown that pelvic floor muscle activation is an under-utilized but effective treatment for erectile dysfunction.
➡️Bowel Incontinence.
➡️Post Micturition Dribble.
How to do Kegel's?
1️⃣ Find the right muscles: To identify pelvic floor muscles, stop urination in midstream. These are pelvic floor muscles. On contracting the pelvic floor muscle groups whilst searching with inside the mirror, the bottom of penis will circulate toward stomach and testicles will rise. Squeeze the hoop of muscle across the anus as though you are attempting to prevent passing wind. Now loosen up this muscle. Squeeze and permit pass more than one instance till you're positive you've got determined the proper muscles. Try now no longer to squeeze your buttocks.
2️⃣ Perfect the technique: Once identified, empty bladder and lie on back with knees bent and apart. Tighten pelvic floor muscles, keep the contraction for 3 seconds, after which loosen up for 3 seconds. Try it some instances in a row however do not overdo it. When muscles get stronger,
3️⃣ Progression: Try doing Kegel exercises while sitting- on a flat surface/ dynamic surface, standing or walking .
4️⃣ Maintain focus: For best results, focus on tightening only your pelvic floor muscles. Be cautious now no longer to flex the muscle tissues for your abdomen, thighs or buttocks. Avoid preserving your breath. Instead, breathe freely throughout the exercises. Repeat three instances a day. Aim for as a minimum 3 units of 10 repetitions a day. Increase the contraction time up to 8-10 sec.
Additional Recommendations Quick contractions:
After doing the slow contractions described above, do 5-10 very quick contractions (squeezes). This may help prevent an accident by quickly stopping urine leaks. Remember to hold abdominal (stomach), back, and leg muscle tissues comfortable in the course of Kegel exercises. Feel handiest the muscle mass among legs (pelvic muscle mass), round anus, contracting. Try now no longer to preserve breath even as doing those exercises.
Juhi Saxena
MPT- Obs & Gynae
SGT University
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