Do you frequently get leakage of urine either after or before urinating? If yes, then it means you have what is called “urinary incontinence”. This means that your control over your urinary sphincter is weak.
Involuntary leakage of urine (urinary incontinence) becomes an issue as a man gets older so even if it doesn’t affect you now, it is likely to become a problem in the future. The best way to prevent this is to regularly do Kegel exercises (also called PC muscles or Kegels) they help a great deal.
It is very easy to make regular Kegel exercises part of your everyday routine similar to how you brush your teeth and have your bath every day.
Kegel exercises are easy and you can perform them anywhere without the need of equipments. Apart from helping to deal with and prevent urinary incontinence, doing Kegel exercises regularly also come with extra benefits such as:
- Stronger and harder erections
- Improvement in sexual stamina
- Helps you in becoming a multi-orgasmic man
- Gives you longer lasting and powerful orgasms
So, by doing kegel exercises regularly, you would get all these benefits and you also do NOT have to deal with the embarrassing problem of urinary incontinence.
The Way Kegel Exercises Helps In Dealing With And Preventing Urinary Incontinence
The urethra and bladder are kept in position by a set of muscles that are called the PC muscles or pelvic floor muscles. The moment the pelvic floor muscles starts getting weak, the problem of involuntary leakage of urine begins to rear its head.
Kegel exercises make the pelvic floor muscles stronger so that it keeps the urethra and bladder in position and this makes you have control over your urine – this prevents the issue of urine dribbling on your pants or boxers.
Kegele exercises also helps in giving you improved bladder support so that your pelvic floor muscles would be able to close the urethra for longer amounts of time. By engaging in Kegel exercises regularly, you would no longer have the problem of urinary incontinence.
How Often Should You Engage In Kegel Exercise To Get Rid Of Urinary Incontinence?
Just like physical exercise, you need to be consistence with Kegel exercising if you want to succeed in getting rid of urinary incontinence and prevent it from occurring.
When you just start, you need to engage in Kegel exercises for a minimum of 5 minutes twice a day. It is better you have one 5 minutes of Kegel exercising in the morning and the other one in the night.
Start by doing the Kegel for 4 seconds, after which you relax for the same 4 seconds. Continue doing this until the 5 minutes time frame is up. When you are doing the Kegel exercises, ensure that you are only exercising your pelvic floor muscles and not including other muscles in your lower back and thighs.
Whenever you are doing the Kegel exercise, ensure that you space your thighs wide apart so that you are properly targeting your pelvic floor muscles.
When you find out that you can squeeze your pelvic floor muscles for 4 seconds easily, increase the time to 5 seconds and keep increasing the length of time that you can squeeze your pelvic floor muscles, while you should still keep the 4 seconds that you use to relax constant.
How Long It Takes For You To Get Rid Of Urinary Incontinence By Doing Kegel Exercises
If you are regular in your Kegel exercises, you would see an amazing improvement in your urine control after about 4 weeks. This also depends on the state of urinary sphincter and pelvic floor muscles before you start doing the Kegel exercises.
Improvements come slowly but surely. So, do NOT expect that you would see immediate improvements after 2 – 3 days of engaging in Kegel exercises. You also have to ensure that you are properly performing this exercise.
For you to results as early as possible, you have to be regular with Kegel exercises. Make sure that you do at least two sessions each day. Just by being regular with Kegel exercises, you would start to get all the health and sexual benefits.