Kegel Exercises For Men Pdf Hindi

[Brigitta Martini]

Kegelexercises can help make the muscles under the uterus, bladder, and bowel (large intestine) stronger. They can help both men and women who have problems with urine leakage or bowel control. You may have these problems:

Next time you have to urinate, start to go and then stop. Feel the muscles in your vagina (for women), bladder, or anus get tight and move up. These are the pelvic floor muscles. If you feel them tighten, you have done the exercise right. Your thighs, buttock muscles, and abdomen should remain relaxed.

After 4 to 6 weeks, you should feel better and have fewer symptoms. Keep doing the exercises, but do not increase how many you do. Overdoing it can lead to straining when you urinate or move your bowels.

Contact your health care provider if you are not sure you are doing Kegel exercises the right way. Your provider can check to see if you are doing them correctly. You may be referred to a physical therapist who specializes in pelvic floor exercises.

Newman DK, Burgio KL. Conservative management of urinary incontinence: behavioral and pelvic floor therapy and urethral and pelvic devices. In: Partin AW, Dmochowski RR, Kavoussi LR, Peters CA, eds. Campbell-Walsh-Wein Urology. 12th ed. Philadelphia, PA: Elsevier; 2021:chap 121.

Updated by: Kelly L. Stratton, MD, FACS, Associate Professor, Department of Urology, University of Oklahoma Health Sciences Center, Oklahoma City, OK. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.

Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. You can do Kegel exercises, also known as pelvic floor muscle training, just about anytime.

Kegel exercises are less helpful for women who have severe urine leakage when they sneeze, cough or laugh. Also, Kegel exercises aren't helpful for women who unexpectedly leak small amounts of urine due to a full bladder (overflow incontinence).

If you're having trouble doing Kegel exercises, don't be embarrassed to ask for help. Your doctor or other health care provider can give you important feedback so that you learn to isolate and exercise the correct muscles.

In some cases, vaginal weighted cones or biofeedback might help. To use a vaginal cone, you insert it into your vagina and use pelvic muscle contractions to hold it in place during your daily activities. During a biofeedback session, your doctor or other health care provider inserts a pressure sensor into your vagina or rectum. As you relax and contract your pelvic floor muscles, a monitor will measure and display your pelvic floor activity.

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If you're having trouble doing Kegel exercises, don't be embarrassed to ask for help. Your doctor or other health care provider can give you important feedback so that you learn to isolate and strengthen the correct muscles.

In some cases, biofeedback training might help. In a biofeedback session, your doctor or other health care provider inserts a small probe into your rectum. As you relax and contract your pelvic floor muscles, a monitor will measure and display your pelvic floor activity. Research suggests that biofeedback training is more effective in treating fecal incontinence.

To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail.

Kegel pelvic floor exercises are used to strengthen the muscles that support your uterus, bladder, bowel, and rectum. These highly focused exercises don't just help keep these muscles fit, they can also help you avoid bladder leaks and passing gas or stool by accident.

Although Kegel focused his study on women, more recent research has shown that men can even benefit from pelvic floor muscle exercises. Beyond incontinence, strengthening those pelvic floor muscles may also lead to greater sexual satisfaction and improved orgasms for all genders.

Try to pee. Once pee starts to flow, squeeze your muscles to hold it in. You should feel the muscles lift. Another way is to squeeze the muscles that stop you from passing gas. You just did one Kegel. Relax the muscle and do it again.

Loss of pelvic floor muscle tone and strength can happen for a variety of reasons and may lead to bladder control issues and decreased sexual pleasure. When practiced every day for at least 15 weeks, Kegel exercises can help strengthen the pelvic floor muscles and improve bladder and sexual function.

Many people have trouble finding the right muscles. Your doctor, nurse, or pelvic floor therapist can let you know if you are doing the exercises correctly. They can examine you while you do the exercises to verify you are squeezing the right muscles. They can also recommend exercise aids, such as biofeedback, electrical stimulation, or special weights.

Be careful not to tighten your stomach, thighs, or other muscles. Squeezing the wrong muscles can put more pressure on your bladder, making it easier to leak urine. Try to squeeze only your pelvic floor muscles.

Every day, try to do the exercises in three positions: lying down, sitting, and standing. Using all three positions makes the muscles strongest. Keep a daily journal or exercise log to record each time you do the exercises.

Don't give up. It's just 5 minutes, three times a day. Like any exercise routine, it can take a little time to build up muscle strength and conditioning. You may not feel your bladder control improve until after 3 to 6 weeks.

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Dr. Debra Rose Wilson is a professor, researcher, and holistic healthcare practitioner. She teaches graduate-level psychology and nursing courses. Dr. Wilson has over 200 publications in her areas of expertise, which include complementary and alternative therapies, autoimmune disease, stress and coping, and obstetrics and breastfeeding.

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Kegel exercises are simple clench-and-release exercises that you can do to make the muscles of your pelvic floor stronger. Your pelvis is the area between your hips that holds your reproductive organs.

The pelvic floor is really a series of muscles and tissues that forms a sling, or hammock, at the bottom of your pelvis. This sling holds your organs in place. A weak pelvic floor may lead to issues such as the inability to control your bowels or bladder.

These exercises were developed in the late 1940s by Dr. Arnold H. Kegel, an American gynecologist, as a nonsurgical way to prevent women from leaking urine. They also work for men plagued by incontinence.

Although Kegel exercises themselves are simple, finding the right muscles to exercises isn't. One-third or more of women and men who do Kegels are actually working their abdominal, buttock, or inner thigh muscles. They don't reap the benefits of the exercises.

Aim high. Try to do at least 30 to 40 Kegel exercises every day. Spreading them throughout the day is better than doing them all at once. Since these are stealth exercises that no one notices but you, try to sneak in a few when waiting at a stoplight, riding an elevator, or standing in a grocery line.

If you leak urine when you cough, sneeze, laugh, bend over, or lift something heavy (stress incontinence), doing one or more Kegels before a "trigger" may be enough to prevent any leakage. If you have the urge to urinate and doubt you are going to make it to the toilet, doing Kegels may get you safely to a restroom.

There are lots of treatments to manage the pelvic floor weakness, including medication and surgeries. Kegel exercises are among the most popular therapies because people can implement them as a daily routine. Kegel exercises are usually custom-made. The number of contractions, duration of holding time, and sets vary across different participants. Currently, there is no fixed protocol for Kegel exercises, but the fundamental rules include: (1) to identify the appropriate muscles which stop or slow the urination, (2) to contract the muscles as mentioned earlier in a correct manner and (3) to repeat the cycle for several times. Many people may contract their hip adductor, abdomen, and gluteal muscles, instead of the pelvic floor muscles during the exercises. Furthermore, alternating fast and slow contractions serve as the key elements of the exercises (Figure 1).

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