Kegel Exercises for Men

Urinary incontinence is a condition that mostly affects women, but men can experience urinary incontinence as well. As you age, your chance of developing urinary incontinence increases. According to the Spring 2004 issue of Your Health, a publication of the Los Angeles County Department of Health Services, urinary incontinence is a problem for 13 million U.S. residents. It is a comfort to know that with the help of Kegel exercises, urinary incontinence can be prevented and treated, and its onset can be delayed. Do not get discouraged if you fail to see immediate results after starting Kegel exercises. Many people experience positive results in as little as three weeks.

Slow-Paced Constrictions

Perform slow-paced constrictions by contracting the pelvic muscles and releasing the hold after counting to three. After counting to three again, constrict these muscles another time. Do this Kegel exercise by first locating the muscles in your pelvis. Assess whether or not you have found these muscles by noticing if the end of the penis feels like it is pulling toward the body and upward as you try to hold back flatus (gas). Start slow-paced Kegel constriction exercises by holding the constriction for a count of three. Push the count to 10 when you are confident with doing this exercise. Slow-paced constrictions can be performed about 15 to 20 times each time you do them, three times a day, or more if desired. Remember to contract only your pelvic muscles, and do not hold back on breathing as you do this exercise.

Fast-Paced Constrictions

Do fast paced constriction Kegel exercises by contracting the pelvic muscles and releasing each contraction immediately afterward. This type of Kegel exercise should be performed in a quick and concise manner. Fast-paced constrictions achieve the same results as slow-paced constrictions when these exercises are done properly and on a regular basis, making the pelvic muscles strong, and improving and possibly eliminating urinary incontinence entirely by improving control of the bladder.

Double Voiding

Double voiding is a Kegel exercise performed after urinating. This exercise is initiated by going to the bathroom and emptying the contents of the bladder, and then attempting to empty the bladder a second time, after about 60 seconds have elapsed.

About this Author

I started my writing career after successfully completing a course of Writing for Children and Teenagers with The Institute of Children’s Literature in 1996. Since that time, I’ve had several articles published, as well as some poetry.