Kegel Exercises for Men: A Comprehensive Guide to control urine leakage in men

Last updated on March 2nd, 2024 at 06:22 pm

Many men have the problem of urine leakage. During regular walking, when they get up, and sit down, there is a slight leakage of urine, we call it urinary incontinence in medical terms. But fortunately, with pelvic floor exercise men or kegel exercise, we can manage this problem at home. These are very simple to do exercises. So, what are these exercises? how to do them and how much time do we have to do in which position? We will discuss it all in this article. Let us start with what causes urine leakage in men.

Kegel Exercise for Men for Urine Leakage Simplified

What cause of urine leakage in men?

Anatomy of the male urinary system

To better understand the cause of urine incontinence, we must first understand the basic anatomy of our urinary system. The diagram above illustrates the urinary system of the male, where you can observe the pelvic floor muscles. Through this muscle passed the urethrea (through which urine flows) and anus and are responsible for regulating the flow of urine.

We can voluntarily control our urine passage and halt the flow by contracting the pelvic floor muscles. This voluntary control over urine passage is a common phenomenon that most of us experience. The pelvic floor muscles also play a crucial role in controlling the passage of stool.

The same muscle is present around our anus and enables us to maintain our stool passage. This is particularly useful when we have diarrhoea or thin stool, as we can manage it by contracting the pelvic floor muscles.

Cause of weak pelvic floor muscle

A weak pelvic floor muscle can lead to urinary incontinence, which is involuntary urine leakage. This can happen during physical activities such as coughing, sneezing, laughing, or exercising. It can also occur during sexual activity or when there is a sudden urge to urinate. Several reasons can contribute to a weak pelvic floor muscle.

1. It is seen in medical conditions such as conditions, such as after prostate surgery, Hemi or Quadri paralysis.
2. Other factors that can contribute to a weak pelvic floor muscle include ageing, obesity, chronic constipation, chronic coughing, and a sedentary lifestyle.
3. Women are more likely to experience a weak pelvic floor muscle than men due to differences in anatomy and physiology. In females, one of the common causes is pregnancy and childbirth. During pregnancy, the baby’s weight can weaken the pelvic floor muscles. Similarly, the muscles can stretch or tear during childbirth, weakening further.

The exact procedure of Kegel exercises for men

It is essential to strengthen the pelvic floor muscle through exercises such as Kegels to improve bladder control and prevent urinary incontinence. The exercises are straightforward, but you will need to practice them initially. The kegel exercise is targeted to strengthen the muscle around our urethra and anus.

We will come to the specific exercise, this pelvic floor exercises is performed in three different positions including standing. You can combine these positions or adopt one for your convenience. The first three positions are:

1. Side-lying: We will lie on the side and keep the pillow between your knees. 
2. Lying on your back: Sleep straight and bend both knees.
3. Sitting straight with foot on the floor.
4. Standing.

Pelvic floor muscle strengthening exercise around the urethra

To perform Kegel’s exercise, you first need to train yourself. You can do so while urinating.

1. When urinating in standing position begin by passing urine.
2. While urinating, try to stop the urine flow by contracting your pelvic floor muscles. This contraction can be felt as a pulling-up sensation in the muscles around your anus and urethra.
3. Once you have stopped the urine flow, hold this contraction for a few seconds, then release and allow the urine to flow again.
4. Repeat this process of stopping and starting the flow of urine 2-3 times during each session.

Gradually, you can perform pelvic floor muscle exercises in all three positions, lying on your side, back, or even sitting, by contracting the muscles.

1. Start by contracting your pelvic floor muscles for a few seconds, then release and relax.
2. Repeat this process 10-15 times during each session. As you become more comfortable with these exercises, you can gradually increase the duration and intensity of your contractions.
3. Remember to breathe normally during these exercises and avoid holding your breath. Over time, regular pelvic floor muscle strengthening exercises can help improve bladder control and reduce the risk of incontinence.

Pelvic floor strengthening around the anus.

So this was for the muscle around the urethra; next is pelvic floor exercise men to strengthen the muscles around the anus. This can be done in the same three different positions. So here is the exact procedure.

1. Come to any one of the three mentioned positions.
2. Now, think of you have Diarrhoea and you are trying to stop it to pass your stool. This will make you contract the muscles around the anus.
3. Contract it for a few seconds, then release it, again contract, then relax, then contract, relax.
4. Do this regularly 10 to 15 times in a session.

When you exercise both the muscles, i.e. the muscles around the anus and the muscles around the urethra slowly you will develop better control over the flow of urine.

Tips to make kegel exercises a regular part of daily routine for better results.

Kegel exercises are a great way to strengthen the pelvic floor muscles, leading to improved bladder control, better sexual health, and other benefits. However, like any exercise routine, it can be difficult to make Kegels a regular part of your daily routine. Here are some tips and advice on how to make kegel exercises a habit for better results:

1. Schedule kegel exercises into your daily routine. Setting aside a specific time each day to do your Kegels, such as right before or after brushing your teeth, can be helpful.
2. Use reminders to prompt you. You can set reminders on your phone or computer to remind you to do your Kegels at a specific time each day.
3. Start with a small number of kegels. If you’re new to kegel exercises, start with a few repetitions each day and gradually increase the number over time.
4. Vary your kegel routine. Try doing different kegel exercises to keep your routine interesting and challenging.
5. Make Kegels a part of other activities. You can do kegels while watching TV, reading a book, or sitting at your desk.

So, commonly people question how long will it take to recover?

You must keep doing this for 2 to 3 months; the more you do, the sooner its effect will be visible. But do it for at least 2 to 3 months to see its impact.

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