If you suffer from urinary incontinence (bladder leaking), you may feel like your bladder controls your life. Fortunately, something as simple as practicing Kegels for male urinary incontinence every day can help you regain bladder control and strengthen your pelvic muscles.
In fact, pelvic floor exercises like Kegels have shown to reduce urinary leaking within 2 to 4 months and may even eliminate them completely within a year! Kegels are really easy to do and since no one can tell when you’re performing them, you can do them anywhere, any time.
How to Do Kegels When You Have Male Incontinence
Here is how you can start incorporating Kegels in your daily routine to improve your bladder health:
Know Your Pelvic Floor Muscles
The next time you go to the bathroom to urinate, try to stop mid-way during the process. Can you stop and then start again? If yes, then great! You have successfully contracted your pelvic floor muscles and executed your first ever kegel!
If you couldn’t stop urinating as suggested, don’t worry. Here’s what you can do:
- When you contract these muscles, you should feel a lifting and squeezing sensation – like you are pulling and compressing your navel toward your spine.
- You should feel a lift in your penis and scrotum.
- If you can’t feel these muscles flex or tighten, or you can’t stop while peeing, talk to your doctor for guidance.
Practice Kegels Like a Pro
Once you know where your pelvic floor muscles are, now it’s time to do some Kegels.
Hold those muscles in a contracted position for 1 to 2 seconds. Repeat as often as you can. It’s great if you can do 10 reps at least 3 to 4 times a day. You can do this while watching a movie or TV show – getting two things done at once.
Then gradually start to contract your muscles for up to 10 seconds. Make sure you get 10 seconds rest between the contractions. Repeat as frequently as you can and do up to 10 sets, 3 to 4 (or more) times a day.
While doing Kegels, squeeze as hard as you can. Continue doing these exercises for at least six months.
How Kegels Can Help Manage Your Urinary Incontinence
Once you start doing these pelvic floor exercises daily, you will notice a reduction in accidental leaks within two to four months. It will also help you build up your strength. If you see positive results after doing Kegels regularly for six months, you may reduce the frequency.
Also, keep in mind that every man’s healing time is different. Don’t be discouraged if you don’t see any results right away. Doing Kegels on a daily basis will improve your male incontinence and prevent it from getting worse.
Do Kegels and Get Men’s Liberty to Battle Back Against Male Urinary Incontinence
Meanwhile, consider using urinary incontinence products for men that will keep you dry and odor-free while you are out and about. If wearing a diaper or a catheter doesn’t appeal to you (we understand!), our external collection device is the perfect solution for you.
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