A guest blog written by Michelle Herbst, PT
As a physical therapist specializing in pelvic floor rehabilitation we are referred to as women’s health physical therapists. But, this a little of a misnomer as men have pelvic floors and can have concerns too. In my experience, men participating in pelvic floor rehabilitation make the best patients. They are engaged, compliant and determined to positively affect their condition. Do you want to know some Pelvic Floor Exercises For Men ?
Kegels for Men:
Kegels for men can help with erectile dysfunction and urinary and fecal incontinence. They are most effective when performed in a consistent, specific manner and progressed slowly over time. Here are a few ideas and tips for men to consider when performing kegels.
A kegel is a contraction of the pelvic floor muscles. It feels like a gentle pulling up and in of the pelvic floor followed by a relaxation of the entire muscle group. The kegel contraction begins with a slight lift of the tail bone moving forward as a gentle tightening of the muscles between and tail bone and pubic bone. Lastly, the lower abdominals contract slightly. Then the muscles gently release or relax. There may be a feeling of a reversal of the contraction sequence.
There is no need for weights as our body weight and gravity provide resistance. The contraction is a sub-maximal in effort. If kegels are performed too hard and too fast the result may be muscle soreness and aggravation of symptoms. Performing a submaximal contraction is key and mild muscle soreness may be expected.
Avoid breath holding when kegeling. Repetitive contraction of the pelvic floor while holding the breath could aggravate prior back injuries or make pelvic floor symptoms worse. Normal breathing is the standard when kegeling. Your face should not be turning red. After normal breathing while kegeling is mastered you can further enhance the kegel during exhalation. A long exhalation during a kegel – such as you would blowing out a candle – can allow you to improve muscle performance. Here, give it a try: gently tighten the pelvic floor – take a deep breath in and slowing exhale like you are blowing out a candle while holding the kegel muscle contraction. Then release.
Kegels should be progressed gradually and can be progressed by increasing the hold time and number of repetitions. For example, when you first begin kegeling, you will want to measure how long you can hold the muscle contraction before the muscles ‘give away’ and release the kegel. If you can hold one kegel for 3 seconds, without breath holding, use that as your benchmark for holding time. Next, work your way up to 10 contractions of 3-second holds. Repeat another set of 10 later in the day. Eventually you may work up to completing multiple sets of 10, 3 to 5 times per day while advancing the kegel-hold time to 10 seconds. And, please remember to relax between each consecutive kegel to avoid moderate muscle soreness.
Try kegeling in different positions. Use the above suggestions of progressing the kegel hold time and repetition and apply to your place in space. The combined effect of body weight and gravity can increase the resistance and difficulty of the kegel. For example, if you have been performing your kegels while lying down, try to perform them in a seated position, followed by standing and during your daily activities.
Pelvic Floor Exercises For Men
Lastly, consistency and patience are key. If you don’t take your medicine you will not get well. Continue to perform your kegels daily while your symptoms are improving and to maintain your gains. Be creative and patient with progressing kegels. Depending on your starting point it may take weeks or months to progress to performing multiple repetitions in functional positions. Do not give up too soon. Kegels – they are not just for women and can greatly improve a man’s overall health and quality of life. Give them a try.
Michelle Herbst, PT
5 Responses
I had my radical prostatectomy three weeks ago. I started doing kegels for several weeks before the surgery and have been doing them gently about 10 days after the surgery. I am likely progressing too fast so I will ease back. I am also doing two-mile walks every other day and this also helps me feel better. I am going through several Depends each day but I am getting better feedback now so that I can sometimes get to the toilet in time so I don’t wet myself. I am doing my kegels usually three times per day and usually holding he contract for five carefully counted seconds followed by a 5 second rest. Sometimes I hold the contraction for 10 seconds. As a former athlete (runner) it is hard for me to start slowly but I am I think. Some might disagree.
I had a radical prostatectomy and my urologist gave me a chart of kegel exercises to follow. I am in my ninth week of kegels and the last stage of the sequence. From now on, my exercise regime looks like 50 short contractions, 50 long contractions (10 second hold, 10 second rest), and 50 SCs. I am to do these every day, twice a day.
Is this too much for a daily routine? Should I take a day off a week or whenever?
I am in my eighth week post radical prostatectomy to remove two malignant tumors. I had a catheter for 12 days after, and then experienced the wonderful world of incontinence. It does NOT take much time to learn how to deal with it but I was told by the surgeon to go to a PT to re-learn everything. If you are reading this, you understand that sentence. I found a wonderful PT who gave me so much information, hooked me up to a machine to find the right muscles and have gone for two PT sessions and will now just continue with the Kegel exercises. I was amazed at what was written in this website because what she advised for exercises was almost identical and yes, I was “overdoing it” and going too fast. Her last advice to me? “Less is more”…. so cool it a bit… I like to set goals, have worked out my entire life (I am 73) and typically use holidays as the target date. Halloween has passed, Thanksgiving is almost here, and then there is Christmas. But the reality of the situation is that April Fool’s Day or even MayDay might be more realistic. I have pretty much resigned myself to take year off from public gatherings to concentrate on my rehabilitation without embarrassment. If you are reading this, I am sure you have similar problems in your life and I wish you the best of luck. Dennis
I started Kegels around 4 weeks ago and I’ve just (overnight, into today) enjoyed fewer wake-ups, fewer wets and smaller wets when they happened. Kegels for men really do work and I’m glad that I started them, again. This last sleep of mine was the best in around 3 months and I fully intend to continue with them. My GP doesn’t even know that men can use these, also. I keep making bad choices about GPs, maybe! I made a great choice when I started Kegels, again. Incontinence robs a man of his rightful dignity and it’s great to feel Kegels’ effect in combating it – I’m off to a great start!
Glad to find your website. Received it from my urinary incontinence doctor.
I’m just starting to learn how to do Kegels for men, I’m confused about how to find the pelvic floor muscles.
I’m looking for a therapist to help me get started.
Mike McDowell
Seattle, WA