Maximize Kegel exercises benefits for men with these cutting edge Pelvic Floor Physical Therapy training tips for strengthening. Physiotherapist Michelle Kenway helps you last longer, overcome impotence and improve bladder control with most effective Kegels training, based on scientific muscle strengthening principles for gains.
Kegel Exercises for Men Timestamps
0:22 Kegel exercises benefits for men
0:52 When to Kegel
1:49 Best position for Kegels gains
3:01 Kegel exercises intensity
3:49 Kegel exercise recovery
4:27 Best Kegel exercise technique
5:29 How often to do Kegel exercises
Kegel Exercises for men include lasting longer (endurance), overcoming impotence and bladder control (e.g. after prostate surgery)
When to Kegel
Do your Kegel exercises when your pelvic floor muscles are well rested. This is usually at the outset of the day when the pelvic floor muscles are nor fatigued.
Kegels Positions
Do your Kegel exercises standing upright for maximal strength gains. Beginners may need to start lying down and progress to doing Kegels in upright positions i.e. sitting and standing.
Kegels Intensity
Do Kegel exercises with maximum effort and intensity for maximum strength benefits. Make every effort count just as you would in the gym. Do near maximal contractions for strengthening and longer holds for endurance. Pelvic floor muscle strengthening requires high load achieved by using maximum voluntary contractions. If you’re a beginner start out with the correct technique then increase your Kegel effort.
Kegel Exercise Recovery
Rest between each until recovered to allow for maximum effort.
Kegels Technique
Lower the pelvic floor muscles slowly after lifting them. Skeletal muscles strengthen most during the eccentric (lowering) part of the exercise. Beginners may find this difficult to feel at first and this skill develops with practice over time.
Kegels Frequency
Aim to do Kegel exercises at least 2 times a week to give a training effect (muscle hypertrophy) ACSM (2011) and benefits can be gained from training 3-5 days of the week.
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Reference
American College Sports Medicine (2011) www.prescriptiontogetactive.c...
Video editing Jonah Bobongie
Music That Kid Goran licensed user
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