What is Kegel Excercise for Men and Why MORE MEN should do it?

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Chapters
0:00 Introduction
0:42 Where is the Pelvic Floor?
1:26 How to do Kegel Exercises
2:07 Why do Kegel Exercises

Kegel exercise, also known as pelvic-floor exercise, involves repeatedly contracting and relaxing the muscles that form part of the pelvic floor, now sometimes colloquially referred to as the "Kegel muscles". The exercise can be performed many times a day, for several minutes at a time but takes one to three months to begin to have an effect.[1]

Kegel exercises aim to strengthen the pelvic floor muscles.[2] These muscles have many functions within the human body. In women, they are responsible for: holding up the bladder, preventing urinary stress incontinence (especially after childbirth), vaginal and uterine prolapse.[3][4] In men, these muscles are responsible for: urinary continence, fecal continence, and ejaculation.[5][4] Several tools exist to help with these exercises, although various studies debate the relative effectiveness of different tools versus traditional exercises.[6]

The American gynecologist Arnold Kegel first published a description of such exercises in 1948.
Kegel exercises aim to improve muscle tone by strengthening the pubococcygeus muscles of the pelvic floor. Kegel is a popular[quantify] prescribed exercise for pregnant women to prepare the pelvic floor for physiological stresses of the later stages of pregnancy and childbirth. Various advisors recommend Kegel exercises for treating vaginal prolapse[7] and preventing uterine prolapse[8] in women and for treating prostate pain[citation needed] and swelling resulting from benign prostatic hyperplasia (BPH) and prostatitis in men. Kegel exercises may have benefits in treating urinary incontinence in both men and women.[9] Kegel exercises may also increase sexual gratification, allowing women to complete pompoir and aiding men in reducing premature ejaculation.[5] The many actions performed by Kegel muscles include holding in urine and avoiding defecation. Reproducing this type of muscle action can strengthen the Kegel muscles. The action of slowing or stopping the flow of urine may be used as a test of correct pelvic-floor exercise technique.[10][11]

The components of levator ani (the pelvic diaphragm), namely pubococcygeus, puborectalis and iliococcygeus, contract and relax as one muscle.[citation needed] Hence pelvic-floor exercises involve the entire levator ani rather than pubococcygeus alone. Pelvic-floor exercises may help in cases of fecal incontinence and in pelvic organ prolapse conditions e.g. rectal prolapse.[12] Women

Factors such as pregnancy, childbirth, aging, and being overweight often weaken the pelvic muscles.[13] This can be assessed by either digital examination of vaginal pressure or using a Kegel perineometer. Kegel exercises are useful in regaining pelvic floor muscle strength in such cases.

The symptoms of prolapse and its severity can be decreased with pelvic floor exercises.[14][11] Effectiveness can be improved with feedback on how to do the exercises.[15]
Men

The muscles involved in men's Kegels are called the perineal muscles; these can contract both voluntarily and involuntarily. Kegel exercises can train the perineal muscles by increasing oxygen supply and the strength of those muscles.[16] The names of the perineal muscles are: ischiocavernosus (erection), bulbocavernosus (ejaculation), external sphincter of the anus, striated urethral sphincter, transverse perineal, levator of the prostate, and puborectalis.[17]

Premature ejaculation is when male ejaculation occurs after less than one minute of penetration.[18] The perineal muscles are involved in ejaculation when they are involuntarily contracted.[16] The ischiocavernosus are responsible for the male erection and the bulbocavernosus is responsible for ejaculation. By actively contracting the perineal muscles with kegels regularly, strength and control of these muscles will increase, which can aid in reducing premature ejaculation.[16][19]
Urinary incontinence

Pelvic floor exercises (muscle training) can be included in conservative treatment approaches for women with urinary incontinence.[20] There is tentative evidence that biofeedback may give added benefit when used with pelvic floor muscle training (PFMT).[21] There is no clear evidence that teaching pelvic floor exercises alters the risk of stress urinary incontinence in men that develop this condition post prostatectomy.[22]

In pregnant women, antenatal PFMT probably helps prevent urinary continence during pregnancy and up to six months after giving birth but for pregnant women who already have incontinence, it is not clear if antenatal PFMT helps to reduce symptoms.[17]

[lukeparnell]

Is it ok if i use 4 fingers instead of 1?

[tonyferreira]

Nice vídeo Nice explanation, for prostate, theres not better.Many Thanks

[christianwilliam]

Very informative and straight to the point! Thanks

[muhammadsalim]

thanks for giving advise within short time and u
save time our time

[arhaankhan]

What I want to know is I have to do this waist uplifting exercise and kegel exercise at the same time or these exercises are different?

[memory]

Would it be a problem if someone does kegel exercises with squeeze release throughout the day?

[FlawlessCosmos]

I'm doing this practice because I'm having difficulties Urinating.

(I've taken Medications and now doctor advised me to do pelvic floor excercises)

[ntartienii]

i have been watching many video about this but no one explains sufficiently how breathing should be during contractions

[studentofhistory]

Sir during varicoceles can I do kegal exercise?

[manasvibandarupalligsjp]

Can u also upload a video of a simple yoga or excercise for everyone to be healthy and fit

[rickd]

I've have two hernia operations in my pelvis area should I be worried about trying this

[nemisaentertainment]

Yea i dont think i will ever find my pelvic floor!!!😂😂😂😂

[tmho]

When contracting the pelvic floor for 5 seconds, do you mean contracting the muscle and keep it in the contracted condition for 5 seconds? If that is the case, then I need to hold my breath in order to keep the contracted condition. But you also mentioned that I should not hold my breath. Could you please explain more on how I can do that?

[bittukumarsah]

How many days work after benefits plz tell me

[aadilali]

I’ve been suffering with ED for 2 years now am only 23. Will this actually help? As I really wanna get my erections back and be back to my normal self again

[satvikagarwal]

Any medicine or spray that can increase 1 inch size plz help me guys😢

[strangebrutoo]

Why are you showing these other extraneous exercises while describing pelvic floor muscle contractions ???? You are NOT the only one to show these very off topic exercises, its extremely misleading !!! You are basically making people believe that they should do the exercises shown in the video, rather than your one short comment that states Kegel exercises involve just contracting certain muscles down there.

[bradgarnerjacksonchannel]

Can you do these in bed? Or you need a mat?

[nathaniel]

Can someone tell me how much I should do it each day?

[justbarelyme]

I literally have NO idea what any of this meant. 😂 All of the instructions made very little sense. It was talking about controlling muscles I have no idea how to control. LOL Like, I have no idea how to replicate holding a bowel movement...without there being a bowel movement. 🤣 How the heck do you even do that!?

Also, the instructions on how to locate the pelvic floor felt counter-instructive...the video said it was difficult to find...but then it said all you need to do is insert a finger and squeeze...I can literally do that in any position at any time, so how is the pelvic floor hard to find exactly??