Kegel exercises are frequently connected with women’s health, but they are equally crucial for men’s sexual health. These pelvic floor exercises provide significant advantages for men who have difficulties with premature ejaculation and erectile function.
They consist of the contraction and relaxation of the pelvic floor muscles at specific times. To identify them, stop the flow of urine during urination to locate the pelvic floor muscles. By locating these muscles, you can start your Kegel exercises anywhere, anytime.
I. Kegel exercise sequence:
The reason for Kegel exercises, which have the name of the gynecologist who invented them, is to reinforce the muscle mass of the pelvic floor, beautify erection, and prevent premature ejaculation.
This is how these exercises are completed in detail:
1. Identifying the pelvic floor muscles:
– To identify the muscles to exercise, try to stop the flow of urine while urinating. The pelvic floor muscles are stressed.
– Kegel exercises should not involve the muscles of the abdomen, thighs, or buttocks.
2. Basic Kegel Exercise Technique:
-Tighten the pelvic floor muscles and hold the contraction for three to five seconds.
– Then release the contraction for three to five seconds.
– Repeat this process 10 to 15 times per set, three times daily.
3. Progression and Intensification:
-As muscles become stronger, gradually increase the duration of contraction and relaxation.
-Try contracting and relaxing rapidly for a set, alternating between quick contractions and longer-lasting contractions.
4. Breathing and Relaxation:
– It is important to breathe normally and remain relaxed during the exercises.
-Avoid holding your breath or tensing other muscle groups.
5. Regularity:
As with any exercise, regularity is key. Do Kegel exercise regularly to see improvements?
6. Applications in daily life:
Learn the methods and do Kegel exercises anytime, anywhere, in the vehicle, in the workplace, or front of the TV.
An erection that is harder and lasts longer can be achieved by controlling ejaculation and strengthening the pelvic floor muscles.
II. The role of the pubococcygeus muscle in erectile function:
The pubococcygeus muscle (PM) extends from the pubic bone to the coccyx.
It is part of the pelvic floor muscle group and is surrounded by other muscles and tissues that support the pelvic organs. It plays a crucial role in a man’s erectile function.
1. The role in erectile function:
The PM muscle helps maintain blood flow to the penis during an erection. Its function is to prevent blood from escaping the penis and thus maintain the erection.
A strong PM muscle allows for better erection control and quality. Its strength and flexibility contribute to the better erectile response. Although its main function is to maintain an erection, a healthy PM muscle improves the quality and sensation of orgasm.
2. Effects of strengthening the PM muscle:
Regular practice of Kegel exercises is specifically aimed at strengthening the PM muscle. By strengthening the PM muscle, men can experience stronger and longer-lasting erections. A well-trained PC muscle can prevent or relieve age- or health-related symptoms of erectile dysfunction.
3. Strengthening Methods:
The most effective method for strengthening the PM muscle is a regular practice of Kegel exercises, which involve repeated contraction and relaxation of the PM muscle. This improves ejaculation control but also contributes to better urinary and erection health.
Assuming you begin these workouts slowly and gradually increase the intensity and tempo.
If you need personal guidance or have discomfort or health issues, please do not hesitate to call a doctor.
The pubococcygeus muscle is essential for the maintenance and quality of erections. Strengthening it through Kegel exercises has a positive effect on men’s sexual health.
III. Optimizing erectile function thanks to Kegel exercises:
The bulbocavernosus muscle plays a key role in maintaining a good erection.
How it works:
1. Activation during sexual arousal:
When sexually aroused, the bulbocavernosus muscle is activated. This muscle is located around the base of the penis.
2. Increased Blood Flow:
Activating this muscle helps increase blood flow to the penis. This occurs by compressing the penile veins, reducing venous blood return.
3. Maintaining an erection:
By increasing blood flow and limiting venous return, the bulbocavernosus muscle helps maintain an erection. It acts as a kind of “valve” that ensures that blood remains in the penis during an erection.
In addition to its function of maintaining an erection, this muscle is involved in the ejaculation process by moving sperm through the urethra.
Conclusion:
Kegel exercises are a strong but largely overlooked practice by most men who are unaware of its significance in boosting male sexual health. Its simplicity paired with its efficacy makes it a useful practice for individuals wishing to improve their sex life. With patience and perseverance, you can benefit from satisfying male sexuality with Kegel exercises.
