Yes, men need to Kegel too. It takes diligence to identify your pelvic floor muscles. It is important to understand how to correctly contract and relax them. Here are some pointers:

  • Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream or tighten the muscles that keep you from passing gas. These are your pelvic floor muscles. If you contract your pelvic floor muscles while looking in the mirror, the base of your penis will move closer to your abdomen and your testicles will rise.
  • Perfect your technique. Once you’ve identified your pelvic floor muscles, empty your bladder and lie on your back with your knees bent and apart. Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for ten seconds. Try it a few times in a row but don’t overdo it. When your muscles get stronger, try doing Kegel exercises while sitting, standing or walking.
  • Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
  • Repeat 3 times a day in a variety of positions: sitting, standing, and during sit to stand.

°Do NOT practice Kegel techniques while toileting. Use it only as away to assess your ability.

 

Lisa Edwards, MOTR/L, BSRS

http://www.mayoclinic.org/healthy-living/mens-health/in-depth/kegel-exercises-for-men/art-20045074