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Master your Kegels exercises in 5 easy steps | Pelvic floor strengthening for men
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- Опубликовано: 4 авг 2024
- The pelvic floor is the group of muscles that assist you in achieving erections and holding your bladder (to name a couple). In this video, we go through everything you need to know about the pelvic floor and how to strengthen them through Kegel exercises (pelvic exercises) in 5 easy to follow steps. Whether you're noticing that you can't hold you bladder for as long as you used to, if you're experiencing urine leakage, or you're experiencing prostate issues, every man over the age of 30 can benefit from understanding their pelvic floor and completing exercises to strengthen these muscles.
Video Chapter Markers:
00:00 Intro to Kegles
02:19 Step #1: Starting off slowly
04:59 Step #2: Building pelvic floor endurance
07:17 Step #3: Adding power to your contractions
09:52 Step #4: Varying your positions that you complete your exercises in
11:24 Step #5: Progression, progression, progression!
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@pelvicfloor @kegelsformen
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DISCLAIMER: This video is purely educational and does not constitute medical advice. The content of this video is my personal opinion and not that of my employer(s). Use of this information is at your own risk. Eric Leckie- Doctor of Physiotherapy will not assume any liability for any direct or indirect losses or damages that may result from the use of the information contained in this video including but not limited to economic loss, injury, illness, or death.
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Great vid Eric! Excellent info for men 🙏
Thank you Michelle 😀
Thanks for the tips Mr Leckie
Awesome info! Thanks Eric
Any time!
Thanks for the information Eric!
You’re welcome, glad you enjoyed it!
Masters weekend! Subscribe and watch today.
Thanks. I am now 8 month post robotic with negative margins and 28 negative nodes. However, as PSA did not go to zero, I have had 68 Grays of radiation over 35 sessions. I do Kegel exercises daily but not by the clock. I do series of 10 contractions of 3-5 sec and then a longer hold of 20-30 - repeated 3 times. mostly seated or lying. Incontinence better but I still leak on occasion. I can never feel my bladder not knowing if I need to pee or not. Should I do more? increase intensity? continue exercises indefinitely? Thanks for your tips. Jon
Thanks for sharing your journey, Jon. It sounds like you're doing a fantastic job with staying consistent with your Kegels program- I love it. Based off what you wrote above, I would consider adding more "Power" Kegel contractions into your routine, especially after urinating which will help you "clear the line" and stop any leakage you're experiencing. Also, definitely progress to completing your Kegels in standing as the weight of gravity on your pelvic floor will be a great progression, and it sounds like you're more than ready to give it a try. To learn how to correctly clear the line and add power check out the video I made (excuse the lousy audio- it was one of my first videos): ruclips.net/video/5_YUSip1fWs/видео.html.
Keep up the great work and please let me know if this helps or if you have any other questions :)
@@DrEricLeckie - Thanks - will follow your guidance - Jon
I’m really curious about your recovery. You mentioned you had robotic surgery, but PSA didn’t go to 0 AND you had negative margins along with negative nodes. Forgive the question, but “where” is it then?
@@derickdevindavis I had a repeat Gallium scan that found activity in my prostate bed so had 35 daily radiation treatments from April through May - total 70 Greys . PSA went to 0.1 in Sept. I have continued Kegels, perhaps not as frequently as desired but I do it every day. Unfortunately incontinence continues, especially with stress. I am seeking more guidance on how to overcome this problem. It is especially bad at night when I seem to soak my pads maximally. I have no sensation of needing to pee. I wonder what to do now - I really want to avoid any of the surgical options. Thanks for your interest. Eric, do you have any advise?
Eric - note my continuing problem described below to Derick - any suggestions> Thanks, Jon
My contraction can only last 1 to 2 seconds.. any advice please
That’s a good start. Keep practicing and focus on good form and technique and you’ll eventually be able to hold for longer
The video assumes that people are aware of the excercise. It would be very helpful if the actual activity to be performed is explained by picture and steps. Just by words I felt difficult to follow. May be many other are understanding.
Is it normal to feel tigthtening of muscle at the area of outside anus during kegel exercise?
Yes
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