The Kegel exercise was developed in 1948 by Dr. Arnold Kegel. Although first used as a way to control incontinence after childbirth, Kegels can be successfully used to treat sexual problems in men as well. The exercises work by strengthening the pelvic floor muscles. The firmness of a man’s penis, the flow of semen and the strength of his ejaculation are controlled by these muscles. Therefore, learning how to strengthen the pelvic muscle can help reverse the symptoms of impotence and other sexual disorders.
Practice finding the pelvic muscle by stopping the flow of urine while on the toilet. Although this can be difficult at first, do not allow any other muscles to contract.
Look in the mirror while you are practicing. If done correctly, a man should be able to see his testicles lift a bit and the penis base move inward toward his body.
Clench the pelvic muscle for approximately 5 to 10 seconds.
Release slowly and relax for about 10 seconds.
Repeat the exercise for about 10 repetitions, slowly increasing the length of time you tense the pelvic muscle. Eventually, try to hold the Kegel for 2 minutes.
Squeeze the pelvic muscle quickly 10 times. This should be done in fast bursts.
Perform these exercises between three and five days a week.
The AskMen website suggests gradually working up to the quick-burst Kegel exercise. As with any strengthening exercise, it is important to start slow to prevent muscle injury.
Kegel muscles can be done almost any place and any time. Try doing them while you are standing in line at the grocery store, at your desk at work, in front of the television or while lying in bed at night. Because they can be distracting, refrain from doing these exercises when trying to concentrate on something else.
Do not hold your breath or allow your chest to tighten while working the pelvic muscle. Instead, encourage yourself to relax and contract just the muscles of the pelvic floor.
According to the MedlinePlus website, progressing the frequency or number of Kegel exercises too quickly can result in urine leakage and fatigue of the pelvic muscle.
These exercises should not be painful. If you feel any discomfort or pain in your back or abdomen, you are not doing them properly. Stop immediately and retry again later.