Pelvic floor exercises, also known as Kegels, can help strengthen the muscles that support the bladder, prostate, and rectum in men. Here are some exercises you can try:
1. Kegel Exercise: Contract and release the muscles you would use to stop the flow of urine. Hold for 5-10 seconds, release for 5-10 seconds, and repeat for 10-15 repetitions, 3-5 times a day.
2. Pelvic Floor Muscle Contractions: Squeeze the muscles around the anus, as if you're holding in a bowel movement. Hold for 5-10 seconds, release for 5-10 seconds, and repeat.
3. Bridge Pose: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your pelvic floor muscles as you lift. Hold for 5-10 seconds, then release.
4. Squats: Stand with your feet shoulder-width apart, then bend your knees and lower your body down into a squat. Squeeze your pelvic floor muscles as you stand up.
Tips:
Start with shorter holds and gradually increase the duration as you build strength.
Focus on squeezing the muscles, not holding your breath.
Practice regularly to see improvement.
Benefits:
Improved bladder control
Reduced risk of urinary incontinence
Enhanced prostate health
Better sexual function
Consult with a healthcare professional or a physical therapist specialising in pelvic floor health if you have any concerns or questions.
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