Learn the Kegel technique for men and women in 3 steps

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Urologists recommend Kegel exercises for people with incontinence problems or who have problems with urination. These exercises are designed to strengthen the muscles responsible for storing and releasing urine, as well as having an influence on intestinal control.

These exercises are beneficial for women and men, especially if they are elderly or have had recent surgeries related to the urinary tract, such as prostate surgeries, cesarean section or gynecological surgery.

Reasons to practice Kegel exercises

  • Advanced age: Especially after age 50.
  • Overweight: Being overweight can cause problems urinating properly.
  • Surgeries close to the woman’s urinary tract, such as cesarean section.
  • Prostatic surgery: The removal of the prostate can cause loss of muscle strength of the urinary tract.

The exercises are easy to perform, you can do it after reading this article, while you are sitting in the bathroom or at any time of the day.

Kegel exercises for men

  • Learn to identify the pelvic floor muscles: Kegel exercises focus on strengthening the muscles of the pelvic floor, in men, to identify these muscles. At the time of urination, men must retain the flow of urine naturally and have already identified what are the muscles of the pelvic floor.
  • It’s time to exercise the muscles of the pelvic floor: Now that you have identified these muscles, you can start exercising them. To do this you must constantly contract and relax these muscles, tighten these muscles for 5 seconds and then relax them. You can do 3 sets of these exercises, it will not take more than 5 minutes. You can do them 3 times a day.
  • Focus only on the muscles of the pelvic floor: The focus should be only on these muscles, do not put pressure on the abdominal muscles or the leg. You must be completely relaxed and breathe calmly. You can do these exercises sitting, lying or standing.

Kegel exercises for women

  • Learn to identify the muscles of the pelvic floor: The first step of this technique is to learn to identify the muscles involved in urination. The first thing you should do is practice the muscle contraction you perform by stopping the flow of urine. By sitting down, you can contract these muscles more easily. Practice these movements to perform them correctly.
  • Exercises the muscles of the pelvic floor correctly: To perform this technique effectively it is recommended that you sit, breathe deeply and perform the contraction movements of the pelvic floor muscles as if you were holding the flow of urine, tighten these muscles for 5 seconds and then relax them. Perform 3 series a day, will not take more than 5 minutes.
  • Do not confuse with other muscles: Do not confuse the muscles of the pelvic floor with other muscles, breathe correctly, do not contract the muscles of the abdomen or legs. It is normal to feel a slight pressure on the anus.

Important considerations of this technique

  • Do not practice this technique while urinating, it will only be necessary the first time to identify the muscles of the pelvic floor. Practicing this technique while urinating can cause loss of strength of the pelvic floor muscles.
  •  In women the contraction should be gentle, to avoid tensing the vaginal muscles.
  • The exercises must be done constantly, it is a technique for a lifetime. If you stop practicing this technique, incontinence will probably return.

You must have patience, the results are not immediate, it may take 1 or 2 weeks, the progress is slow but effective