1. Kegels Position
The best position to do Kegels is the position you best feel your pelvic floor muscles working, usually lying down or sitting (away from the back of the chair or on a stool).
2. Correct Exercise Technique
Start by identifying your pelvic floor muscles at the base of the penis and around the anus. The correct Kegel technique involves contracting the muscles at the base of the penis by contracting as if to shorten the penis and tighten as if stopping the flow of urine. At the same time tighten the muscles around your anus as if stopping gas from passing. Relax your pelvic floor muscles back to resting level and rest briefly for between 5-10 seconds before repeating your next exercise. You should feel your penis move inwards slightly towards your abdomen and your scrotum lift towards your body.
Try to breathe normally during your Kegel exercises and avoid holding your breath, tightening your buttocks or upper abdominal muscles.
3. How Many Kegels
When starting out, do the number of exercises that you can comfortably manage using the correct technique. If you can contract your pelvic floor for 2 seconds, take a brief rest between each exercise and repeat 2 second exercises as many times as you can in succession up to a maximum of 10 exercises. Repeat this routine 3 times daily i.e. 2 seconds, up to 8-10 times, 3 times daily.
As your pelvic floor muscles strengthen progress your training with:
* Strong pelvic floor contractions
* 8-12 Kegel exercises in a row
* 10 second holds
* Relax your pelvic floor muscles between each exercise
* Rest between every exercise for around 5-10 seconds or until recovered
Repeat this Kegel exercise routine 3 times daily
4. How Long for Results
Strengthening pelvic floor muscles can take up to 5-6 months if they’re weak to start with. Some men with erectile dysfunction or bladder control problems may start to notice a difference in the first month after treatment commences.
Transcribe video link: http://www.youtube.com/timedtext_video?ref=share&v=MJ7EfGu03-0
Stafford, R. E., Ashton‐Miller, J. A., Constantinou, C., Coughlin, G., Lutton, N. J., & Hodges, P. W. (2016). Pattern of activation of pelvic floor muscles in men differs with verbal instructions. Neurourology and Urodynamics, 35(4), 457–463. https://doi.org/10.1002/nau.22745
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