Fathers, husbands, brothers, friends. At least one person that we know is facing a health crisis that isn’t being talked about. It’s time for men to take action on their health. This Movember, Kegel8 are joining the fight to help men live happier, healthier longer lives.
Do Men Even Have a Pelvic Floor?
A common misconception – men do have a pelvic floor and it needs the same level of maintenance that women’s do! Without a pelvic floor, you wouldn’t be able to hold in urine, prevent your wind or faeces escaping, or gain or maintain an erection. So, yes, it’s pretty vital for day-to-day activities.
Where are the Pelvic Floor Muscles in Men?
Your pelvic floor muscles act as a hammock for your pelvic organs. In order to locate your pelvic floor muscles, firstly you need to sit, stand, or lay down wherever you’re comfortable. Relax your thighs, bum and stomach.
- Tighten the muscles around your anus as if you’re trying to hold in wind – then relax. When you do this, try not to squeeze your buttocks together or clench your stomach or thigh muscles.
- Now imagine that you are passing urine – try to stop mid-flow and then start again. Make sure you don’t do this whilst actually passing urine though as it can cause problems.
- You can see if you’re using the right muscles by placing your fingertips on the skin behind the scrotum. If you use the correct muscles, you will feel the muscles lift away from your fingers each time you tighten the muscles.
How to do Kegels for Men?
There are two types of pelvic floor exercises for men. One exercise targets the ‘slow twitch muscle fibres’ which provide lasting support for your pelvic floor. The other exercise targets ‘fast twitch muscle fibres’ which work quickly when needed, e.g. when you cough, sneeze, or run.
Slow Pelvic Floor Exercises for Men
This exercise targets your slow twitch muscle fibres.
- Slowly tense those muscles you found earlier, as hard as you can so you feel a lifting sensation.
- Hold this squeeze and lift for 10 seconds – remember to breathe!
- Slowly release and relax the muscles and rest for 10 seconds.
- Repeat this exercise 10 times. Don’t worry if you can’t hold the lift for 10 seconds at first – you will build up to this.
Fast Pelvic Floor Exercises for Men
This exercise targets your fast twitch muscle fibres.
- Tense your pelvic floor muscles again, but this time tighten them as quickly as possible and release.
- Let your muscles relax for 2 seconds, and then repeat the exercise again.
- Try to perform this exercise 10 times.
You should try performing these exercises 3 to 6 times per day to achieve optimum results. If you’re finding it hard to do these exercises, it could be because your muscles are too weak to contract by themselves. Worry not, as help is at hand.
Why are Kegels Important for Men?
- Incontinence – Kegel exercises are a great way to prevent incontinence. Your pelvic floor is responsible for squeezing your bladder when it’s time to go to the toilet and preventing leaks. By strengthening your pelvic floor, you will be able to go for longer between toilet breaks and fully empty when you’re there.
- Erectile issues – Kegel exercises are the first-line treatment for erectile dysfunction and impotence. Just 6 months of pelvic floor exercises are as effective at treating erectile dysfunction as medication. Kegels can help you gain and maintain a strong erection.
- Prostate health – When exercising your pelvic floor muscles, the contractions help to massage the prostate, removing harmful toxins which can build up inside.
Male Pelvic Floor Exercises with Kegel8
The Kegel8 V for Men Pelvic Toner targets the correct muscles every time and gives your pelvic floor a full workout. There’s no need to worry about performing your exercises 3 to 6 times per day - your Kegel8 V for Men only needs using once a day as the clinically designed programmes will do your day’s worth of pelvic floor exercises in a matter of minutes.
Take control of your pelvic health this Movember with Kegel8!
Adi - "Thank you for this excellent device....I have been using it for several weeks now and can say that there is a significant improvement to continence and pelvic floor muscles. I can recommend it to anyone suffering problems similar to mine."
Josh - "Good machine, although I felt the gold probe was a better choice for me. It felt more comfortable than the one supplied as standard.. I am using this to combat dribbling and incontinence, and also premature ejaculation, it isn't listed in the manual that it can treat PE, but I have it on good authority that it is successful. Early days yet, 2 weeks into the programme. Small improvements so far, I appreciate it will be a time consuming effort that is needed, but I am optimistic after reading favourable reviews on a private forum."
 Cleveland Clinic (2014) Pelvic Floor Dysfunction: Management and Treatment [online]. The Cleveland Clinic Foundation [viewed 03/09/2018]. Available from https://my.clevelandclinic.org/health/diseases/14459-pelvic-floor-dysfunction/management-and-treatment.
 Cleveland Clinic (2015) Kegel Exercises [online]. The Cleveland Clinic Foundation [viewed 06/08/2018]. Available from my.clevelandclinic.org/health/articles/kegel-exercises. Continence Foundation of Australia (2018) Pelvic Floor Muscles in Men [online] Continence Foundation of Australia [viewed 06/08/2018]. Available from https://www.continence.org.au/pages/pelvic-floor-men.html.
 Mayo Cinic (2015) Kegel Exercises for Men: Understand the Benefits [online]. Mayo Clinic [viewed 06/08/2018]. Available from https://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/kegel-exercises-for-men/art-20045074.
 Prostate Cancer UK (2014) Pelvic Floor Muscle Exercises [online]. Prostate Cancer UK [viewed 01/08/2018]. Available from https://prostatecanceruk.org/media/975926/pelvic_floor_exercises-ifm.pdf.