Kegel exercises are a set of pelvic floor muscle training that can help improve erectile function in men, including those aged 60. Here's a detailed explanation:
What are Kegel exercises?
Kegel exercises involve contracting and relaxing the pelvic floor muscles, which support the bladder, bowel, and male sexual organs. Strengthening these muscles can increase blood flow to the penis, aiding in stronger and longer-lasting erections, and also improve overall sexual function and satisfaction.
How to identify pelvic floor muscles
- The easiest way is to stop the flow of urine midstream while urinating; the muscles used are the pelvic floor muscles.
- Another method is to tighten the muscles that prevent passing gas. Avoid tensing abdominal, thigh, or buttock muscles during identification and exercise.
How to perform Kegel exercises
- Position: Choose a comfortable position like lying down, sitting, or standing.
- Contraction and relaxation: Tighten the pelvic floor muscles and hold for 3-5 seconds, then relax completely for the same duration.
- Repetitions and frequency: Repeat 10 times per set, doing 3 sets daily, and gradually increase the duration and repetitions as strength improves.
- Advanced practice: As muscles get stronger, you can try slow and fast contractions to work different muscle fibers, or even place a small towel on an erect penis and try to lift it while contracting the muscles.
Tips for success
- Be consistent: Set a fixed time each day to form a habit.
- Don't overdo it: Avoid excessive exercise to prevent muscle fatigue or worsening symptoms.
- Avoid wrong actions: Do not hold your breath, push down, or tense other muscles during exercise.
- Seek professional guidance: If you have any doubts about your technique or experience discomfort, consult a healthcare professional or pelvic floor physiotherapist.
It usually takes 6 weeks or longer to see improvements in pelvic floor muscle strength and erectile function.
No comments:
Post a Comment