How to do Your Kegels to Improve Your Stamina and Control | Kegels for Men

Physiotherapy guided Kegel exercises can improve your stamina and control. Kegels can be used by men during functional activity to get the best results. Pelvic Floor Physiotherapist Michelle teaches you how to use Kegels for better stamina and control with science-based pelvic floor training information for men.

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MORE INFORMATION: Kegel Exercises for MEN youtu.be/MJ7EfGu03-0

Kegels can be used in 2 different ways to improve endurance and control:
A. Maintain an erection (stamina)
B. Delay ejaculation (control)

A. How to do Kegels for an Erection
Kegels to have and maintain is based upon scientific research into pelvic floor muscle training by Dorey et al 2004 (1) who successfully treated men with erectile dysfunction.

An erection occurs when blood flows and becomes trapped inside the penis. The pelvic floor muscles responsible for having and maintaining an erection are ischocavernosis and bulbospongiosis. When these muscles contract they cause rigidity and erection.

There are 3 important aspects to using Kegels for ED:
1. Tighten
The first thing to do during arousal is to contract your pelvic floor muscles at around 50% of maximum strength.
2. Slow Rhythmical Kegels
Doing Kegels on and off in a slow rhythmical manner during intimacy can maintain an erection.
3. Go Slow
The third and final important step to keeping an erection is to use slow movements during intimacy.

B. Kegels for Endurance
There are 3 ways to delay ejaculation according to Siegal et al 2014 (2):
1. Slow Pace - Slow movements during intimacy help manage stimulation.
2. Pause and stop stimulation as soon as the urge is felt.
3. Contract using a STRONG Kegel exercise. Try to maintain this Kegel exercise until the urge fades.

In summary there are two different techniques for using Kegels
1. during erection for stamina Kegel exercises are slow, medium strength and rhythmical
2. to delay ejaculation for control Kegels should be strong and maintained until the urge dissipates.

References
1. Dorey, G., Speakman, M., Feneley, R., Swinkels, A., Dunn, C., & Ewings, P. (2004). Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. The British Journal of General Practice : the Journal of the Royal College of General Practitioners, 54(508), 819–825. Retrieved from search.proquest.com/docview/67046131/

2. Siegel, A. L. (2014). Pelvic Floor Muscle Training in Males: Practical Applications. Urology, 84(1), 1–7. doi.org/10.1016/j.urology.2014.03.016

3. Sommer, F., Raible, Bondarenko, Caspers, Esders, Bartsch, … Engelmann. (2002). A conservative treatment option of curing venous leakage in impotent men. European Urology Supplements, 1(1), 153–153. doi.org/10.1016/S1569-9056(02)80596-6

4. C Prota, C M Gomes, L H S Ribeiro, J De Bessa, E Nakano, M Dall'Oglio, … M Srougi. (2012). Early postoperative pelvic-floor biofeedback improves erectile function in men undergoing radical prostatectomy: a prospective, randomized, controlled trial. International Journal of Impotence Research, 24(5), 174–178. doi.org/10.1038/ijir.2012.11

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Music by Aiden Kenway youtube.com/channel/UCEeJxhzyKSTllNNBMlRaHHQ
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