If you are like most men, you may not overthink about your pelvic floor muscles.
But like other parts of your body, the pelvic floor muscles need regular exercise to stay healthy.
If you suddenly find yourself suffering from erectile dysfunction or frequent or urgent urination, you may need to see a doctor determine if your pelvic floor muscles are in good condition.
So what are the pelvic floor muscles? They are a tricky muscle network that surrounds the bottom of lays the foundation for your bowel, bladder, and physical health.
The pelvic muscles weaken with age. Of course, it also includes other factors, such as recent surgery or injury.
Symptoms below the waist may include erectile dysfunction, involuntary urine or bowel leakage (also called bladder or bowel incontinence), or pain after ejaculation.
If you are diagnosed with weak pelvic floor muscles, don’t worry too much because there are several ways to solve this problem.
The pelvic floor muscles have an extraordinary ability to restore physical strength, coordination, flexibility, and endurance.
Its lines are smooth and flexible, and its strong muscles can make squatting, sitting, walking, and more enjoyable.
Try Kegel exercises to tighten the pelvic floor muscles.
Although Kegel exercises were originally intended for women, they can also improve bladder and bowel control and intimate performance.
Many people think that Kegel exercise is a simple thing, but this idea is wrong.
The mistake with Kegel exercises is usually that you may use a lot of abdomens, hold your breath, and squeeze your hips or adductors (inner thighs) instead of pelvic muscles. This is a very bad condition. ”
To isolate the pelvic floor muscles, it is recommended to stand naked in front of the mirror. If you don’t use your hands, you can use your pelvic floor muscles to raise the testicles.
Another way to the pelvic floor is to squeeze your sphincter and hold your fart. This tightening action raises the back of the pelvic muscles.
When doing Kegel exercises, do not hold your breath or attach the muscles next to it. Keep shrinking, counting from one to five.
Then relax the muscles for about five seconds, a set of 10-20 times, repeat 3 to 4 packs a day (or as directed by your doctor).
Kegel exercise is an effective way to strengthen the pelvic floor muscles, and fitness can also be achieved. For example, you can do squatting, jumping, running, etc. These are all good ways to make your pelvic muscles healthy.
Keeping your muscles healthy and flexible is right for your health. The full-body requires it, including the pelvic floor!
How can men strengthen the pelvic floor muscles?
Through exercises to increase the pelvic floor muscles, the hardness of a man’s, the flow of semen, and the strength of ejaculation are controlled by these muscles.
Therefore, learning how to strengthen the pelvic muscles can improve the symptoms of impotence and other dysfunctions.
Practice finding the pelvic muscles by stopping the flow of urine in the toilet. Although this will be difficult at first, be careful not to contract any other muscles.
While practicing, look in the mirror. If done right, a man should be able to see his testicles lift a bit, and the bottom of his moves toward the inside of the body.
Tighten the pelvic muscles for about 5 to 10 seconds.
Relax the muscles slowly for about 10 seconds.
Repeat this exercise about ten times to slowly increase the contraction time of your pelvic muscles. Finally, try to perform Kegel exercises for 2 minutes.
Quickly squeeze the pelvic muscles ten times. Pay attention to the use of a rapid burst method.
Exercise three to five days a week.
It is recommended to speed up slowly to a rapid Kegel movement. As with any strengthening exercise, it is essential to maintain rhythm and strength to prevent muscle damage.
Kegel muscles can be done almost anytime, anywhere.
Kegel exercises were originally intended for men, they can also improve bladder and bowel control and intimate performance.
Try to do it when you line up at a convenience store, at a desk, in front of the TV, or bed at night. Because they can be distracting, don’t do these exercises while focusing on other things.
When exercising the pelvic muscles, do not hold your breath or tighten your chest. Instead, you should encourage yourself to stay relaxed and contract your pelvic muscles.