Kegel exercises to strengthen pelvic floor muscles have long been
seen as just for women, but they may be a way for men to address some
common unpleasant issues as they age.
"Men also can have issues with these muscles, which can cause urinary
leakage, bowel trouble, and even erection problems," says physical
therapist Celia Brunette, with Harvard-affiliated Spaulding
Rehabilitation Center.
The pelvic floor
The floor of your pelvis is made up of thin layers of muscle and
other tissues that stretch like a sling from your pubic bone to your
tailbone. Its primary job is to support the abdomen, bladder, and colon
and help maintain control over urination and bowel movements. In men,
these muscles also are activated during erection, orgasm, and
ejaculation.
"Men can have one of two dysfunctions with their pelvic floor muscles—they can be either too weak or too tight," says Brunette.
Your pelvic floor muscles weaken with age, like all muscles, but can
also be hampered by bladder, bowel, or prostate surgery; constipation;
and chronic coughing from conditions like asthma, bronchitis, or
smoking. Weak pelvic floor muscles can lead to stress incontinence, in
which urine leaks when you cough, sneeze, or move in certain ways like
lifting something heavy or hitting a golf ball.
Tight muscles can be a result of prolonged sitting, general muscle
tension and stress, and even musculoskeletal problems in the back and
hips. Tightness can trigger pelvic pain, urgent and frequent need to
urinate, leakage, incomplete emptying, or straining during bowel
movements. You also may suffer from pain in your low back or during and
after intercourse.
A subtle movement
How do kegels work? Imagine what you would do to stop the flow of
urine or to hold back gas. The goal is to contract and hold only those
muscles and not rely on other muscles, like the abdomen or buttocks. The
movements and sensations are more subtle than with other muscle
exercises.
Kegels can be performed while lying down, sitting, or standing. A
typical routine consists of a set amount of "hold" time, followed by
adequate rest time between repetitions. The number of reps per session
can vary from 10 to 100 depending on your need.
Brunette suggests to first consult with your doctor to make sure
there are no other medical issues related to your symptoms, such as
prostate problems or a urinary tract infection. If your doctor
recommends kegels, he or she can direct you to a physical therapist who
can evaluate your needs and design an individual program.
"The therapist can teach you how to correctly perform kegels and give
you a routine to follow in terms of number of repetitions and sets, so
you can then do them at home," says Brunette.
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