the best Kegel exercises for men to treat erectile dysfunction and bladder leakage
involves one simple exercise technique hi I'm Michelle and today I'm going to show you this
one simple exercise technique that will help you overcome erectile dysfunction and also to bladder
leakage that's related to pelvic floor muscle weakness now this is a really simple exercise
technique and it involves training the muscles at the base of the penis that sit towards the front
of the pelvic floor we're going to go through this technique and then I'll show you two great
ways of checking and progressing this particular exercise to improve your pelvic floor strength
muscles that sit at the front of the pelvic floor and they're located around the base of the penis
close to the base of the penis and what they do is they contract and they help to improve stiffness
or rigidity and maintain that and they also too contract to stop bladder leakage so they have a
dual function now to train these muscles these specific muscles this is what I'd like you to do
start first of all by lying on your side or in sitting
your index and your third fingers and what you'll need to do is to place these on your perineum now
the perineum is the area directly behind the scrotum and in front of the anus it's that
soft skin that you can feel there so you've got to apply just a gentle pressure against that perineum
what you'll feel is just a softness in that area now what I want you to do while you're feeling
that area is to do your kegel exercise that's specifically for activating these muscles now
the exercise is to shorten the penis it involves retracting or pulling the penis backwards using
your pelvic floor muscles not your hand pelvic floor muscles try to shorten it draw it back
in towards your body and then feel the sensation underneath your fingers at the same time now what
you should feel if you're doing the exercise correctly is a firmness develop on the fingers
and a gentle bulging downwards so that's when you're doing this Kegel exercise technique
correctly you'll feel the perineum gently bulge downwards now what I want you to do is relax the
pelvic floor muscles and you'll feel that area soften again the penis will return to its normal
position and that area in the perineum will soften now this is a key technique to starting out these
particular exercises correctly and I'd encourage you to do this particular technique for as long
as you need to do this until you become really familiar with your Kegel exercises and activating
these particular pelvic floor muscles now these are the correct Kegel exercises for overcoming
erectile dysfunction and also too for improving your bladder control now what do you do if you
actually can't feel or sense the shortening of the penis another way of feeling or activating these
muscles and still sensing that pressure in the perineum that downward bulge is to visualize or
imagine that you're stopping the flow of urine so if you again try to contract as if you're stopping
the flow of urine again that might be another cue to help you activate these particular muscles all
right so let's move on I talked at the start about two ways to check and progress your exercises now
way to check and also to progress is to try to stop the flow of urine now these muscles contract
to stop the flow of urine do this as a test and do it just once a week because doing it regularly
as an exercise can actually interfere with the way your bladder empties and we don't want to do
that so do it as a test but as your pelvicular muscle strengthen as these specific muscles at
the front get stronger you'll find that you can actually contract them and stop the flow faster
and quicker especially at the start of voiding or or emptying your bladder or midstream so when
that stream's really powerful you should notice that you'll be able to stop it more readily than
when you first started out so that's the first way stopping the flow of urine and see if you can do
it Midstream now the second technique that you can use to check and progress your exercises is to do
these exercises these particular Kegel exercises in standing and standing side onto your mirror and
standing involves lifting the pelvic floor muscles against gravity so this is a way of
progressing your strength in this particular area so if you can notice inside standing that you can
actually retract the penis so move it inwards you should be able to see that the penis moves inwards
towards your body and upwards slightly with the contraction and then relaxes as you relax
now that contraction and that relaxation are both just as important as each other very important to
relax your pelvic floor muscles at the end of each kegel exercise so I think you can you can see this
this a of training these particular pelvic floor muscles using the muscles at the front to overcome
erectile dysfunction and also too for stopping by the legs I really hope this information is
helpful and beneficial for you and if you'd like to do a Kegel workout stay with me now there's a
Kegel workout coming up next and as always if you've enjoyed the information or if you've
found it helpful I'd really appreciate it if you can give it a like or comment below because then
that encourages YouTube to share this important information with other men that can benefit too
thanks so much for watching today look forward to seeing you in the next video goodbye for now