10 Ways To Know That You Are Doing Your Man Kegel Exercises Properly
This information has been collected from many books and Web sites
In the 1940’s, gynecologist Dr. Arnold Kegel popularized pelvic floor muscle exercises for females—particularly for women who had recently given birth—in order to improve urinary and sexual health. But Kegel exercises are NOT just for the ladies. Men have the same pelvic floor muscles as do women and they are equally vital for sexual and urinary health. The pelvic floor muscles form the floor of the all-important “core” group of muscles and contribute strongly to men’s ability to have control of their bladders and colons and are play a crucial role in erections and ejaculation. The pelvic floor muscles are what allow the blood pressure in the penis at the time of erection to be sky high—way above systolic blood pressure—allowing for bone-like rigidity. These muscles are also the “motor” of ejaculation. Doing Kegel exercises properly is fundamental to reaping the benefits derived from getting your pelvic floor muscles in tip-top shape. So how do you know if you are contracting the pelvic floor muscles properly?
1. *You know you are doing your Man Kegels properly when you see the base of your penis retract inwards towards the pubic bone as you contract your pelvic floor muscles.
2. *You know you are doing your Man Kegels properly when you see the testicles rise up towards the groin as you contract your pelvic floor muscles.
3. *You know you are doing your Man Kegels properly when you place your index and middle fingers in the midline between the scrotum and anus and contract your pelvic floor muscles and you feel the contractions of the bulbocavernosus muscle near the scrotum and the pubococcygeus muscle towards the anus.
4. *You know you are doing your Man Kegels properly when you can pucker your anus (not the gluteal muscles) as you contract your pelvic floor muscles. As you do so, you feel the anus tighten and pull up and in.
5. *You know you are doing your Man Kegels properly when you get the same feeling as you do when you are ejaculating as you contract your pelvic floor muscles.
6. *You know you are doing your Man Kegels properly when you touch your erect penis and feel the erectile cylinders surge with blood as you contract your pelvic floor muscles.
7. *You know you are doing your Man Kegels properly when you can make the penis lift up as you contract your pelvic floor muscles when you are in the standing position.
8. *You know you are doing your Man Kegels properly if you can stop your urinary stream completely when you contract your pelvic floor muscles.
9. *You know you are doing your Man Kegels properly if you can push out the last few drops of urine that remain after completing urination when you contract your pelvic floor muscles
10. *You know you are doing your Man Kegels properly after doing a pelvic floor muscle training regimen you start noticing improvements in erectile rigidity and durability as well as better quality ejaculations, ejaculatory control and
improvement in urinary control.*
Andrew Siegel, MD
