Kegel or Pelvic Floor Muscle Exercises for Men

Kegel or Pelvic Floor Muscle Exercises for Men

 

The pelvic floor muscles support the bladder and rectum. These muscles also support, lift and control muscles that close the urethra, the tube that urine passes through. These muscles can weaken with age or because of prostate problems or treatments.

Kegel or pelvic floor muscles exercises help strengthen weak muscles around the bladder. When these muscles are weak, you can leak urine.

 

How do I do Kegel exercises?

To do a Kegel exercise, you relax and tighten the muscles you use to control the flow of urine. Kegel exercises are easy to do and can be done anytime.

 

How do I find the right muscles?

To find the right muscles, try the following:

  • The next time you urinate, try to start and stop your urine stream. This exercise will help you find the correct muscles. Repeat this exercise once a week to check and make sure you are using the correct muscles.
  • Do not tighten your buttocks or thigh muscles when doing these exercises. Relax your stomach muscles as much as possible.
  • When you are standing and squeeze your pelvic floor muscles, you should see your penis move slightly.

 

What are the steps to do these exercises?

  • To start, squeeze the muscles for a count of five (5), then relax for a count of five (5). At first, you may only be able to squeeze your muscles for 1 to 2 seconds, but as your muscles get stronger, you will be able to hold to the count of five (5).
  • Relax in between each muscle squeeze; let the muscles go loose; do not push down.
  • Work up to do the exercises five (5) times a day in sets of 10 (50 total per day).

 

Where can I do these exercises?

When you first start doing the exercises, find a place where you can do them without being interrupted. After you have done them for a while, you can practice the exercises anytime and anywhere. It often takes 6 to 12 weeks to see results, if you do these exercises regularly.

 

Tips to remember:

Always squeeze your pelvic floor muscles when you:

  • Sit up from lying down
  • Stand from a sitting position
  • Lift something heavy

You can practice squeezing the muscles when you are watching TV, standing in line or driving a car.

 

Are there any precautions?

  • Do not exercise too much. Do not do more than 100 Kegel’s in one day, as this can tire out the muscles and make you leak more. Start slow and increase the amount of exercise.
  • Breathe during the exercises. Holding your breath may put extra pressure on your pelvic muscles.

 

© 2000 – July 29, 2019, The Ohio State University Wexner Medical Center.

This handout is for informational purposes only. Talk with your doctor or healthcare team if you have any questions about your care. For more health information, call the Library for Health Information at 614-293-3707 or email: health-info@osu.edu.