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November 16, 2010 | Comments: 2

Kegel Exercises: An Undercover Secret

Developed by Dr. Arnold Kegel in the 1940s to help women regain bladder control after childbirth and menopause, Kegel exercises may help some men, too.

Kegel exercises consist of repeatedly tightening and releasing the muscles of the “pelvic floor” to strengthen them. These are the muscles that support the bladder and bowel, which help you urinate, move your bowels, and have intercourse. The muscles weaken as you get older and if you are overweight—and this can lead to incontinence and premature ejaculation. Men who have had prostate surgery may also suffer from incontinence. It makes sense to think that exercising these muscles can help these conditions, and much research is encouraging.

After prostate surgery: A review of studies in BJU International a few years ago concluded that Kegel exercises helped men regain bladder control within one to two months of prostate surgery, compared to three to four months in men who did not do them. But a more recent review by the Cochrane Collaboration found no benefit of Kegel exercises in six out of seven studies. Still, many urologists recommend Kegel exercises before and after prostate surgery—they can’t hurt and may help.

For sexual dysfunction: A review by Israeli researchers in 2007 found some benefit of Kegel exercises for men with premature ejaculation or erectile dysfunction. It also found a benefit in both men and women with low sexual arousal, which can be affected by factors such as incontinence and urinary tract surgery. How Kegel exercises could help sexual function is not entirely clear, but anything that makes people more aware of sexual response and improves their sense of control may also enhance performance and increase pleasure.

How to Kegel

You must first learn where the pelvic floor muscles are. One way to do this is to note the muscles you use to stop or decrease the flow of urine. You can do Kegel exercises in different ways, while you’re lying down (the easiest position initially), seated, or standing. Contract the pelvic floor muscles for three seconds and then relax them for an equal time; repeat this 10 to 12 times. Gradually work up to 10-second contractions. Another way to do Kegel exercises is to contract and relax the muscles quickly. Or you can slowly contract the muscles until you reach a maximal contraction and then slowly release them. Be sure not to use other muscles—like your abdominal, buttock, or thigh muscles—as this can put more stress on the pelvic floor muscles and increase the risk of incontinence. Don’t hold your breath. Repeat these sessions several times throughout the day. It may take a few months to notice improvement.

Many men have trouble isolating the proper muscles needed to do Kegel exercises correctly and can benefit from instruction by a physician, physical therapist, or nurse.

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