Kegel Exercises Benefit Men and Women

I’m guessing that when you hear the term “kegel” you automatically associate it as feminine. But did you know that kegel exercises can be equally beneficial for men? It’s true.

Routinely exercising your PC (pubococcygeus) muscles like you would any other muscle is essential for sexual health. It can also greatly increase the benefits you receive from your Apollo Shot© or Athena Shot© — especially if you suffer from stress incontinence, erectile dysfunction or premature ejaculation. Sadly, one of the most important muscle groups is often the most neglected and least understood.

What are the PC Muscles?

The pubococcygeus muscles, sometimes called the “pelvic floor muscles”, are the group of muscles and fascia that provide support to your pelvic organs, including your urethra, bladder and bowel. The muscles contract to hold in both urine and BM, but they also contract in other ways to push. In men, the PC muscles are instrumental in erectile function, stamina and ejaculation quality. In women, they work to keep the vaginal canal healthy and sensitive and can increase orgasm intensity.

What are the Benefits of a Strong PC?

There are many factors that can conspire to weaken our PC muscles, such as simple neglect, aging, weight gain, diabetes and other health problems. In women, pregnancy and childbirth are big factors in PC muscle weakening. There is also evidence to suggest a genetic predisposition in some people that causes a weaker pelvic floor. Fortunately, through regular intense training you can regain the strength in your PC and reap the benefits.

Kegels WILL Improve Your Apollo Shot© & Athena Shot© Results

If you are thinking about receiving or have received the Apollo Shot© or Athena Shot© from Sunshine Health Care Center, then pelvic floor exercises are a must to improve your results. The regenerative properties of PRP work to help strengthen your PC muscles, which in turn helps your gains from the pelvic floor exercises. While you will see incredible results from the procedures regardless, you can certainly do your part to enhance the outcome. This includes a regular routine of kegel exercises as outlined below.

Kegel Exercises 101

If you’ve never performed a pelvic floor exercise, the first thing you need to do is locate the PC muscle. You can easily do this by stopping your flow of urine midway through relieving yourself. Concentrate on the muscles you used to squeeze the flow - this is your starting point.

Next, start your warmup by contracting these muscles and holding them lightly for 3 seconds, relax for 3-5 seconds, and then push lightly (like you are trying to eliminate a bowel) for about 3 seconds. Try to do a set of 10 before resting for a minute or two. It is essential that you squeeze and then push to balance the opposing muscle groups of your pubococcygeus. Otherwise, your contracting muscles could become too tight and actually have the opposite effect, especially in men.

For the main part of the exercise you’ll want to do 3 sets of 10 repetitions, but now concentrate on squeezing these muscles as hard as you can. Perform 3 second contractions, relax for 3-5 seconds and then push for 3 seconds. Relax the rest of your body and remember to breath. Try to repeat this routine at least 3 times a day.

After you’ve mastered this routine, you can start increasing the time you hold the contraction. Try to work your way up to a 5 second squeeze and push, and increment a couple of seconds regularly to increase your stamina.

Advanced Kegel Tips

Performing the same exercise over and over for any muscle group will eventually cause a plateau. So here are some suggestions to help take your kegels to the next level.

• Do the exercises in different positions - while standing, lying down, walking, etc.
• Break up the routine by occasionally holding a contraction for as long as you possibly can, then immediately pushing for the same amount of time. Work up to 30 seconds or more if you can.
• Do short bursts of fast, light kegels (contract, push and relax quickly)
• Hold a light contraction and then squeeze hard several times while maintaining the contraction
• For men, try maintaining an erection and do kegels to lift a washcloth.
• Women may consider using kegel training devices - there are many on the market.
• For men, if you have received the Apollo Shot©, train while you are using your vacuum pump - it provides natural resistance.
• Invest in an app to help you develop your routine and keep you inspired.

Remember, as with any exercise, staying focused and committed will pay off, but it takes time. You should start to see measurable results in 6-8 weeks, at which time you’ll notice that it becomes easier to hold your contractions for longer periods of time. Taking days off to recuperate is important as well, and don’t forget to hydrate. Good luck!