Are you struggling with sexual health issues like premature ejaculation or erectile dysfunction? Discover how the simplest Way of Doing Kegel exercise can help improve your pelvic muscle strength and boost your sexual health.
Living with sexual dysfunction can frustrate you and might deepen the effect on mental peace.
The right thing to do is to be open about the issue and communicate with your partner. Once you win their trust and are ready to accept the required help, reach out to the best sexologist doctor in India.
Dr. Arora Men’s Wellness Clinic has the best sexologists on board who can diagnose and treat your condition most suitably.
Men’s most common sexual dysfunctions are erectile dysfunction and premature ejaculation.
What is Premature Ejaculation?
The ejaculation is considered premature if one ejaculates within one minute of entering the partner, and it is an embarrassing situation and tends to weaken orgasms for men as well. It can happen due to hormonal imbalance, weak pelvic muscles, infections, underlying erectile dysfunction, depression, anxiety, etc.
A good sexologist will note down your personal and medical history and will give you questionnaires to fill out. If required, you will get some lab tests done, and the sexologist will give the final diagnosis after studying all the results.
Premature ejaculation treatment is possible with a few behavioural techniques. Kegel exercise is one of the most effective ways to treat premature ejaculation. Other treatments include medicines, thicker condoms, and numbing gels.
A doctor advises therapy to patients with mental illnesses.
What is Erectile Dysfunction?
Erectile dysfunction is the inability to get or maintain an erection. It can lead to a distressed relationship and may leave you exasperated.
Erectile dysfunction can happen due to several reasons that can be physical or psychological. Stress and anxiety are the main psychological reasons behind erectile dysfunction.
Other than psychological reasons, medical conditions can lead to sexual dysfunctions as well. Medical conditions like heart disease, high blood pressure, high cholesterol, diabetes, obesity, autoimmune disorders like Multiple Sclerosis, neurological disorders like Parkinson’s disease, cancer, and so on can cause erectile dysfunction in men.
Erectile Dysfunction treatment can be in the form of medicines or injections. Vacuum pumps and shockwave therapy can be done for ED in men and has depicted promising results. The simplest Way of Doing Kegel Exercises can also help men who have weak musculature.
Step-by-Step Guide to Kegel Exercises
Here is a step-by-step guide that can help you learn the right way to perform the Kegel exercise –
- To perform the Kegel exercise, you need to identify the muscles involved.
- Try to hold urine while peeing to understand the muscles in action.
- Pretend you are withholding gas to identify the right set of muscles
- Once you get hold of the technique, try to repeat it to reconfirm the position.
- Now, you can hold these muscles for 10 seconds, initially 3 times
- Suck in with all the power and relax
- Start the exercise by lying or sitting down.
- Repeat the set 3 times a day
- Do not worry much about doing it before or after a meal. Stomach muscles play no role, so perform the exercise at any time of the day.
- Slowly increase the time from a few seconds to 60-70 seconds.
- Do not spike the time in a day. After every few days, increase the duration by 5 seconds.
- Ultimately, practice doing 5 sets for a minute thrice a day.
Here is the video by Dr. Arora: Know The Simplest Way of Doing Kegel Exercise
Benefits of Kegel Exercise
The exercise can work wonders for erectile dysfunction and premature ejaculation. Kegel exercise is a vital part of premature ejaculation treatment, and this exercise tightens the muscles that help gain control over erection and ejaculation.Â
It works well for incontinence and prostate pain and intensifies the orgasm. Regular exercise improves bladder and bowel health. It might take a few weeks to see any effects initially. Stay consistent and you are bound to visualize the change. Remember the benefits and keep on doing the Kegel exercise daily. Kegel exercise has exhibited marvellous results for men with premature ejaculation.Â
Consult the best sexologist in Delhi to determine which treatment modality works best for you. Premature ejaculation treatment mostly includes behavioural modifications like:
Masturbation: Masturbate 2-3 hours before attempting sexual intercourse. It can help delay the time for ejaculation.
Distraction: Start thinking of something irrelevant around the time you feel closer to ejaculation.
Start-Stop Technique: Stimulate yourself with or without a partner and stop just before getting an orgasm. Then you wait until the feeling goes away completely and start over again.
Squeeze Technique: Similar to the start-stop method, you or your partner squeezes the penis when you are about to ejaculate.
Sexual dysfunctions can devastate a man’s life. Most people are uncomfortable talking about it, let alone taking the help. Erectile dysfunction or premature ejaculation can happen to anyone at any time. You might have had a great sex life, yet it can affect you. There are plenty of reasons for it to happen. Erectile dysfunction should not be taken lightly, as it can indicate underlying health conditions.
A healthy sex life makes a person happier and more content. The partners provide emotional support that gives validation and security. Even for single men, it provides a feeling of normalcy and makes them content.
Sexual dysfunction tends to increase the level of stress and cause anxiety. Anxiety further affects performance and hurts the male ego. The stigma makes men live with what they have and suffer in silence.
Times are changing, and so should everything. Talk about the problems with friends and ask if they feel the same. You might also help someone in need, and it will boost your confidence and help you get the required attention.
Accepting the dysfunction for life makes no sense. A single visit to the best sexologist in Delhi can change your life for good. The sexologists are experts and can understand your situation better than anyone else. Proper consultation and tests will help them formulate the diagnosis. After diagnosing the exact condition, they can provide the best treatment powered by the latest technologies.
The sexologist will also recommend simple techniques and lifestyle changes to change the course of dysfunction.Â
Common Mistakes to Avoid
Kegel exercises need to be performed in the right manner to make it effective. Here are some common mistakes to avoid while doing Kegel exercises:
Incorrect Muscle Identification – You may contract the wrong muscles while performing Kegel’s such as the abdomen or thighs instead of the pelvic floor muscles.
What you can do is focus on the muscles that are used to stop the flow of urine. Try to practice while urinating to identify the correct muscles, but at the same time, avoid making this a regular habit as it can lead to incomplete bladder emptying.
Holding Your Breath – You may tend to hold your breath while performing the exercises. However, you should try to breathe naturally. You need to inhale before contracting the muscles and exhale while holding the contraction. You can master the technique by practising it regularly.
Overdoing – One may try to perform too many sets of Kegel exercises too frequently thinking it will help you better. The right way to do it is by starting with a few repetitions a few times a day and gradually increasing as your muscles get stronger. Overworking the muscles can lead to fatigue and might compromise its efficacy.
Incorrect Posture – Performing Kegels in awkward positions or without proper posture can also impact its efficacy. You should try to perform the simplest way of doing Kegel Exercises while sitting, standing, or lying down with a straight back and relaxed body. It will help you be relaxed and correctly engage the pelvic floor muscles.
Not Holding Long Enough – Not holding the contraction long enough might not give you the desired results. You should try to hold each contraction for at least 3-5 seconds and gradually increase the hold time as your strength improves.
Inconsistent Practice – Not practising Kegel’s exercise will not yield the required results. You should try to make Kegel exercises a part of your daily routine and remember consistency is the ultimate key to strengthening the pelvic floor muscles.
Expecting Immediate Results – It is common for someone to expect results as soon as they start exercising and they often get discouraged if they do not see results immediately. However, you need to be patient. It can take several weeks to a few months of regular practice to notice improvements but rest assured it is an effective exercise.
By avoiding these common mistakes, you can perform Kegel exercises more effectively and achieve better results in strengthening your pelvic floor muscles.
Are you ready to improve your sexual health? Start practicing simplest way of doing kegel Exercise today and see the difference! For personalized advice, contact our experts at Dr. Arora Men’s Wellness Clinic.
Frequently Asked Questions
- What are Kegel exercises and their benefits?
Kegel exercises are a type of exercise designed to strengthen the muscles of the pelvic floor. These muscles support the bladder and can help prevent urinary incontinence. - How can I identify my pelvic floor muscles?
One way to identify your pelvic floor muscles is to try to stop the flow of urine while you are urinating. The tightening sensation you feel is the basic movement of a Kegel exercise. However, it is important not to do this regularly as it can weaken the muscles and cause damage to the bladder and kidneys. - What is the proper way to perform Kegel exercises?Â
The simplest way of doing kegel exercise is to start by emptying your bladder. Then, sit or lie down in a comfortable position and contract your pelvic floor muscles for 3 to 5 seconds. Relax for 3 to 5 seconds and then repeat the contraction/relaxation cycle 10 times. Do it 3 times a day. - How much time need to see results from Kegel exercises?
It may take several weeks or even months of regular Kegel exercises before you see an improvement in urinary incontinence or other pelvic floor issues. - Are Kegel exercises beneficial for men as well?Â
Yes, Every man benefits from doing the Simplest Way of Doing the Kegel Exercise. These exercises can help improve urinary incontinence and other pelvic floor issues in men as well as women.