Kegel Exercise For Mens Bladder Incontinence
Kegel Exercises: Treating Male Urinary Incontinence
- What Are Kegel Exercises for Men?
- How Can Men Do Kegel Exercises?
- When Will You See Results from Kegel Exercises?
- 3 Tips to Help Make Kegel Exercises a Habit
Male urinary incontinence is both preventable and manageable. Kegel exercises can help you take control of your leaky bladder.
While exercises can help immensely, with bladder leakage, the importance of making sure the nerves that control the bladder are free of interference is the first step. Subluxation (interference to nerve transmission by misalignment of the spine) can be the cause of poor bladder function. At Progressive Chiropractic our first focus is illuminating these Subluxations. Of course regular exercise to all the bodies muscle systems is important.
If you practice Kegel exercises (also called pelvic floor exercises) for five minutes, two or three times daily, you will likely see significant improvement in your ability to control urinary leakage.
What Are Kegel Exercises for Men?
Kegels are exercises that help you zero in on and strengthen muscles below the bladder that help control urination.
In men, urinary incontinence can be caused by a weak urinary sphincter that may result from Subluxation, surgery for prostate cancer, overactive bladder, or a bladder that doesn’t contract properly. Kegel exercises can help you improve — or in some cases completely regain — bladder control.
How Can Men Do Kegel Exercises?
Kegels are easy to do, once you know which muscles to target. One of the easiest ways to locate your muscles is during urination. Here’s how:
- Halfway through urination, try to stop or slow down the flow of urine.
- Don’t tense the muscles in your buttocks, legs, or abdomen, and don’t hold your breath.
- When you can slow or stop the flow of urine, you’ve successfully located these muscles.
Some men find these muscles by imagining that they are trying to stop the passage of gas. Squeezing these muscles gives a pulling sensation; these are the right muscles for pelvic exercises. It’s important not to contract other muscles.
Some men need biofeedback to help them target the right muscles.
To do Kegel exercises for men:
- Contract these muscles for a slow count of five.
- Release the muscles to a slow count of five.
- Repeat 10 times.
- Do a set of 10 Kegels daily, three times a day.
When you’re first starting, it may be easier to do Kegel exercises lying down, so your muscles aren’t fighting against gravity. It may also be easier to contract the muscles for just two or three seconds at first.
After a few weeks, increase the time until eventually you’re contracting the muscles for a slow five or 10 seconds, and do the exercises standing up. That puts more weight on the muscles, boosting your workout and improving your control.
Remember not to tense your buttock, legs, or stomach muscles while you’re doing Kegels.
When Will You See Results from Kegel Exercises?
Seeing results with any exercise takes time, so be patient. If you do Kegels three times a day, you should see better bladder control in three to six weeks — some men see it even sooner. Try keeping a record of your urine leakage each day to help you notice improvements.
If you don’t see any change in a month, you may not have located the right muscles for Kegel exercises. Give your doctor or urologist a call. They can offer tips on how to find and successfully exercise the right muscles.
3 Tips to Help Make Kegel Exercises a Habit
The most effective exercises are the ones you do regularly. To help you get into the rhythm of doing Kegels, try these simple tips:
- Stay consistent. Do your Kegel exercises at the same time each day — maybe first thing in the morning while you are urinating, while brushing your teeth, and as you watch TV.
- Remember the benefits.If you keep up with Kegels, they can really make a difference in your urinary incontinence.
- Pay attention to progress. Over time, you’ll notice your urinary incontinence is improving. Maybe you’re having fewer leaks, or are leaking less.