Kegel Exercises for Men in Woodland Hills, CA
Stretching like a sling from your pubic bone to your tailbone, the pelvic floor—made up of thin layers of connective tissue and muscle—is a complex structure that plays a critical role in urinary and bowel functions in both men and women. The pelvic floor's role in male sexual function, however, is often overlooked. In men, a healthy pelvic floor—in which good muscle tone and control exist—contributes to proper sexual functioning, helping to control penile rigidity, penile hardness and ejaculatory functions.
One of the main pelvic floor muscles responsible for sexual activity, the bulbocavernosus, is commonly one of the first muscles to weaken. This muscle allows the penis to engorge with blood during arousal, and then repeatedly contracts and relaxes to allow an orgasm and ejaculation to occur.
Age, weight, surgery to the bladder, prostate or bowel, constipation, a long-term cough and lack of physical prowess can all contribute to a weakened bulbocavernosus or other pelvic floor muscle. When weakness or dysfunction occurs, problems such as erectile dysfunction, premature ejaculation, delayed ejaculation and pain in the penis during ejaculation, sexual intercourse or at rest may ensue.
Fortunately, research supports the notion that pelvic floor exercises, particularly Kegel exercises, can help restore optimal sexual function in men who are experiencing bedroom issues due to poorly functioning pelvic floor muscles. These exercises, most traditionally performed by women seeking to strengthen their own pelvic floor, can be completed anytime, anywhere, and are most effective when incorporated into a man's daily routine.
If you are experiencing sexual dysfunction, it is important to speak with a healthcare provider before attempting any form of treatment. To schedule a consultation with a healthcare provider in Woodland Hills, who specializes in male sexual dysfunction and can discuss various Kegel exercises for men with you, call (213) 814-0504 or contact Stephanie Wolff online.
How Do Kegel Exercises Work?
Kegel exercises target pubococcygeal (pelvic floor) muscles including the bulbocavernosus. The goal of Kegel exercises is to contract and hold the pelvic floor muscles without relying on support from surrounding muscles in the abdomen, buttocks or thigh. These muscle contractions can be completed standing, sitting or lying down, and do not require excessive exertion.
In addition to helping correct issues related to sexual function, strengthening pelvic floor muscles can help men experiencing:
- Urinary stress incontinence after prostate surgery
- Overactive bladder
- Pelvic pain
- Testicular pain
- Fecal incontinence
How to Do Kegel Exercises: For Beginners
Before you can begin a Kegel exercise program, you must first locate the pelvic floor muscles. The best way to locate these muscles is to stop your stream several times during urination. You should feel a tightening between the testicles and anus; these are the muscles you want to isolate during Kegel exercise.
To perform a Kegel, flex the same muscles you did to stop the flow of urination for 5-10 seconds, then release. When first beginning Kegel exercises, it's important not to overdo it. Begin with reps of 10-15 and slowly work your way up to 25 reps in one sitting. Gradually increasing the amount of reps will ensure your muscles do not become fatigued. Over time, your goal should be to complete 25 Kegels, three times a day for a total of 75 Kegels per day.
Most men do not have trouble completing the exercise after they have had a bit of practice. The true problem often lies in remembering to complete Kegels each day. Until it becomes a natural part of your routine, it may be necessary to set alarm reminders on your phone or to incorporate the exercise into natural breaks in your day, such as before each meal.
Advanced Kegel Exercises for Men
Once you have completed the basic Kegel exercises for a period of time, you may want to challenge yourself to more difficult Kegel routines to further improve your pelvic muscles and overall sexual function. To ramp up your routine, you may consider:
- Holding a Kegel for longer periods of time, or fluctuating the time which you hold a Kegel
- Completing reps in different or more challenging positions such as laying down with your knees up, standing up or sitting
- Completing exercise while penis is erect, draping a damp sock or towel over the penis for added weight
Kegel Exercises & Shock Wave Therapy
In many cases, men who experience weakness in pelvic floor muscles also experience other complications of aging which are contributing to erectile dysfunction symptoms, such as inadequate blood flow to the penis due to narrowing blood vessels. In these instances of erectile dysfunction in men, Kegel exercises alone will not entirely resolve their symptoms.
An innovative procedure called extracorporeal shock wave therapy (ESWT) utilizes pulsating acoustic sound waves to target areas of the penis with disrupted blood flow. Together with regular Kegel exercise, shock wave treatment can help improve sexual performance by restoring proper erectile function. These acoustic sound waves can even provide natural male enhancement, helping you achieve stronger, harder erections.
Revitalize Your Sex Life
If you suffer from erectile dysfunction, there are several physiological factors which may be contributing to your bedroom woes. To properly investigate your symptoms and to treat the root cause of your sexual dysfunction, contact a men's sexual health specialist in Woodland Hills.
Call (213) 814-0504 or contact Stephanie Wolff online to learn more about pelvic floor therapy such as Kegel exercises as well as other options to treat your erectile dysfunction such as shock wave therapy.
Cohen, Deborah, Joshua Gonzalez, and Irwin Goldstein. "The Role of Pelvic Floor Muscles in Male Sexual Dysfunction and Pelvic Pain." Sexual Medicine Reviews 4, no. 1 (2016): 53-62. doi:10.1016/j.sxmr.2015.10.001.
Tienforti, D., E. Sacco, F. Marangi, A. D'Addessi, M. Racioppi, G. Gulino, F. Pinto, A. Totaro, D. D'Agostino, and P. Bassi. "Efficacy of an assisted low-intensity programme of perioperative pelvic floor muscle training in improving the recovery of continence after radical prostatectomy: a randomized controlled trial." BJU international. October 2012.
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