Benefits Of Pelvic Floor Exercises For Men
The pelvic floor supports the bladder and bowel so by doing pelvic floor exercises for men can have various benefits.
Pelvic floor muscle exercises (PFME) can benefit men with erectile dysfunction, i.e. help them to achieve or maintain an erection sufficient for satisfactory sexual performance. Pelvic exercises for men may also help with premature ejaculation, dribbling after urinating and improve the quality of orgasm.
What Are Pelvic Floor Muscles Exercises?
Arnold Kegel first introduced pelvic floor muscle exercises in the 1940s, hence frequently called Kegel exercises. The benefits were originally considered for women only in order to restore their muscle tone after childbirth.
In recent years, there has been increased evidence that Kegel exercises for men can also be beneficial, e.g. as erectile dysfunction exercises.
Scientific Support That Pelvic Exercises For Men Work
Various researches suggest that pelvic exercises for men can be effective in helping men suffering from erectile dysfunction. The most famous Pelvic Floor Exercises For Men Study concluded:
“After 6 months, blind assessment showed that 40% of men had regained normal erectile function, 35.5% improved but 24.5% failed to improve. CONCLUSION: This study suggests that pelvic floor exercises should be considered as a first-line approach for men seeking long-term resolution of their erectile dysfunction” (BJU Int. 2005)
“pelvic floor exercises for men were highly effective in restoring erectile function and gave the same overall improvement rate as seen in a large trial of men taking Viagra” (UWE, Bristol)
The same study also concluded that pelvic exercises for men could also improve drastically the dribble of urine after urinating.
The Impotence Association, UK, has widely quoted that pelvic floor muscle exercises may “increase awareness of sexual sensations and enhance enjoyment” but I have not been able to find the study behind those claims.
Kegel exercises for men can also benefit men undergoing prostatectomy. One study demonstrated “that early PFME is an effective intervention for sexual dysfunction in prostatectomy patients” (Cancer Nurs. 2012)
How To Do Pelvic Floor Exercises For Men?
The first step is to locate the pelvic floor muscles. It is easy to do, just stop urination in midstream or tighten the muscles that keep you from passing wind and you have found your pelvic floor muscles.
It can be good to contract the pelvic floor muscles while looking in a mirror. You will notice that the base of your penis will move closer to your abdomen and your testicles will rise.
Once you have identified the right muscles, you can start your exercise. Start by emptying your bladder and lie on your back with your knees bent and apart. Tighten your pelvic floor muscles. Hold the contraction for as long as you can (3-5 seconds to start with is good) and then relax for few seconds and repeat the process.
Avoid holding your breath while doing your pelvic exercises and do not tighten other muscles at the same time, i.e. stomach, buttocks or thighs.
Start slowly and work your way up to doing your pelvic floor muscles exercises 10 to 20 times three to four times a day. You will gradually be able to hold the contraction longer (ideally up to 10-20 seconds).
When your muscles get stronger, you can do your pelvic exercises in any position, i.e. sitting, standing or even walking. It will only take you few minutes few times a day and the potential benefits should make it worth the effort.
Quality is important. Few good contractions are more beneficial than many short ones and getting good results takes time and effort.
Pelvic exercises for men can be highly beneficial but only for those men that have the motivation and determination to perform them
If you are struggling with getting the hang of your pelvic exercises, then there are exercise aids and devices available that may be of assistance. However, practice and little patience is usually all that is needed.
Pelvic floor exercises for men can be safely combined with most other penis health treatments, just ask your doctor.