男生凯格尔运动正确练法：延时又增强勃起硬度（原声文稿）

You guys might have heard about kegel exercises, but how exactly do you do one?

I'm Dr. Mina Malik, urologist and pelvic surgeon, and today we're talking about kegel exercises for men. Yep, you guessed it.

They aren't just for women.

If you've ever wondered how to improve your bladder control, support your prostate, or even turn up the heat in the bedroom, you're in the right place.

In this video, we're going to talk about what kegels are, why the science says they work, who they're great for, and who should skip them.

Plus, I've brought an expert on pelvic floor exercises, a pelvic floor physical therapist Eric Leckie, who's going to teach you step by step how to perform Kegel exercises. So what are Kegel exercises?

So think about your pelvic floor like a hammock of muscles, or a bowl of muscles running from your tailbone to your pubic bone.

These muscles, specifically one the pubococcus or PC muscles, support your bladder, prostate and rectum.

They're important for the ability to urinate and hold your stool in to have good sex, and they're part of your core. They're important for stability and normal function.

Kegel exercises are simple exercises that are used to strengthen this hammock. They were named after Dr. Arnold Kegel, who introduced them in 1948.

And they're essentially a form or one exercise part of pelvic floor muscle training.

Now, this was initially developed for women to address leakage of urine after childbirth.

However, they are as important in men because just like in women, in men, these muscles can weaken due to things like aging, prostate surgery, diabetes.

And this can lead to issues like leakage with urination and sexual problems.

Now, the good news is there are several studies that have looked at the effectiveness of exercises like kegels for men.

In 2005, a study looked at the role of pelvic floor exercises in restoring a rectal function.

Now this was a randomized control trial with 55 men who had ED.

The intervention group received pelvic floor exercises as well as biofeedback which is essentially using patches to let you know what you're doing and how strong the contractions are and the control group had lifestyle advice.

And after three months of this, the group that had the intervention showed significantly better improvements in a rectile function compared to the control group.

And after 6 months, about 40 % had regained normal function.

They also saw a significant improvement in that post -void dribble, that little dribble that comes out after urinate in the intervention group.

Now, this all sounds amazing, but I want to be sure to tell you the limitations.

This study did have a large number of patients who dropped out before the end of the study, about 40%.

Now, this is important because these exercises are just like any other exercise. You need to stick with them, do them consistently.

Otherwise, they don't work and they can be time intensive.

And for some people, they feel like they're not seeing improvement quickly enough and they'll give up.

Just like anything else, some muscles will be harder to get larger for some people than others, especially if they are very weak to begin with.

So this is just to tell you that this is something that you really have to work for if you want to see improvement. I'm going to share another study with you.

In 2019, a systematic review was done by Myers and Smith that looked at 10 studies and found that, generally speaking, kegels improved at rectile dysfunction as well as premature ejaculation.

For a rectile dysfunction, all five trials showed improvement and some even saw cure rates up to 47 % when paired with biofeedback or stimulation of the muscles.

And in terms of premature ejaculation, one study reported that 55 % of men 43 out of 78 completely resolved their premature ejaculation and another study saw that ejaculation time increased from 39 .8 seconds to 146 .2 seconds in 40 men.

Now the most common place us urologists will prescribe these kind of exercises after a prostatectomy or surgical removal of the prostate because some men will develop urinary leakage after surgery which occurs when they cough sneeze or lift heavy things and multiple studies have found that doing these exercises does decrease the amount of leakage they have over 24 hours.

However, they found that doing it with a certified pelvic floor physical therapist actually shows the best result. That's like going to gym with a trainer.

Now lastly, while there's not a lot of scientific evidence about this, it may help with orgasmic intensity.

And this is because stronger pelvic floor muscles might actually help with pleasure.

What happens when you climax while your pelvic floor contracts.

And when those muscles are stronger, they can contract more powerfully, meaning that you might ultimately have a more powerful and satisfying climax. So who are these exercises good for?

They're good for men who have ED, who might have premature ejaculation, who have urinary leakage or other post -prostectomy issues.

Now, before Eric teaches you how to do these exercises, I want to make sure to tell you who should avoid kegels.

First and farmers is anyone who might have pelvic floor dysfunction.

So how might you know if you have pelvic floor dysfunction?

So if you have chronic pain in your genitals or your pelvic area, if you have pain with orgasm, ejaculation or erection, if you have chronic constipation, if you have a lot of urinary issues like urinary frequency and urgency, I would get evaluated first to rule out any pelvic floor dysfunction before you start doing kegels on your own at home.

Now, if you had a recent surgery or a urinary tract infection, again, hold off until you see your doctor and get cleared and your UTI has resolved.

Hi, everyone. My name is Eric Leckie. I'm a pelvic floor physical therapist.

I'm a fellow YouTuber and I help guys just like you get rock hard and stay leak free.

Now today, I am going to teach you how I like to coach my clients through a pelvic floor contraction, also known as a kegels exercise.

So, now, first of all, first things first.

We need to understand what muscle group we're actually strengthening up because for a lot of us guys, we didn't even realize we had a pelvic floor.

So excuse the visual, but this is the muscle group we're working on.

So if I pull my leg up here, the muscle group right down here below your scrotum in that crotch, that groin region. That's called your perineum.

So if you lift your scrotum up, there's a spongy piece of skin right underneath.

Again, excuse the visual, but I know everyone's going to want to know what exactly I'm talking about. That's your perineum.

That's the muscle group that we're trying to strengthen up to get raw car directions and to stop any urine dribble.

That's also the area that we need to feel, also called palpate, to make sure that we are doing these exercises correctly.

Because if you don't know what to feel, where to feel, how much to feel, it can't be certain that you're actually strengthening up the right muscles. So, how do we know what to feel? I want you to take two fingers on your dominant hand.

So, I'm right -handed.

So, I got my index finger, middle finger, like this, in the position as if you were about to take your pulse.

Now, no, we're not taking your pulse in this video, we're going to use these fingers to feel our perineum.

So, if you're sitting down watching this video on a couch or on an office chair, wherever, scooch all the way to the front of the chair so that your scrotum and your penis is hanging off. Okay?

So just your sit bones should be in contact with the chair next take your two fingers Lift your scrotum up and place those two fingers directly over top of your perineum like this if you can see my fingers You're just pressing up.

You don't want to dig in you're holding them there good Okay, now with your freehand just place it on your knee and I just want you to relax take a deep breath in and out Now we are ready to go so you're probably wondering Eric why in the world do I have my two fingers down there?

Well, one, what you should be feeling for is either a bulging out into those fingers or a tightening of the skin underneath them.

So if you can feel anything moving at all underneath these two fingers, you are contracting your pelvic floor. That is what we're aiming for. If you can't, that's okay. Don't worry.

It's just going to take a little bit more practice, but I always like to have the two fingers there to make sure I'm doing it properly. Okay.

Two fingers in place over top of the perineum, free hand on your knee. You've relaxed.

Now we need to use a phrase that you're going to say to yourself to elicit the muscle contraction because remember, we can't see these muscles.

It's not like our biceps or our triceps where we can tell them to contract. Clearly need to work on my biceps and we can tell them to relax. We need a little bit more focus with these exercises.

So, when I say so, you're going to close your eyes, but don't do it just yet.

Two fingers in place, free hand on the knee, sitting upright, feet spaced shoulder width on the floor.

Now, the first phrase is I want you to imagine you are stopping the flow of urine.

Imagine you're standing in front of a urinal and I want you to stop and then relax.

So, watch me. You're going to close your eyes, you're going to breathe in, you're going to breathe out.

Let all the air out of the lungs, and once all the air is out of the lungs, stop the flow of urine, let it go, and relax.

Breathe in again, breathe out, let all the air out.

Once all the air is out of the lungs, stop the flow of urine, relax.

You should feel a flicker of bulging out, a tightening of skin underneath those two fingertips.

Now, for those of you that are just starting out and are beginning your journey with pelvic for strengthening, it's okay if you didn't feel a strong contraction.

These muscles need strengthening, hence why you're watching this video. That's okay.

Don't stress. Over time, that contraction strength, you'll feel it more and more and more.

Now, if you didn't feel it at all, I'm going to take you through one more phrase that I find also works well.

This phrase is, I want you to close your eyes and imagine that you're walking out into a freezing cold ocean.

As soon as your scrotum hits the water, that feeling, whew, where it feels like your genitals suck up into your stomach, that's what I want you to replicate. So let's try it again.

Fingers over the perineum, free hand on the knee, sitting up nice and tall, big breath in, big breath out.

Now once all the air is out of the lungs, you say to yourself, lift your nuts to your guts, let it go.

One more, big breath in, big breath out.

Lift your nuts to your guts and let it go.

It should feel like it's all moving in sync and then letting go. So that's the second phrase that I use. I love what Eric is saying here. Here's one more way.

I like to help guys visualize what to do to do a Kegel exercise and that is imagine that you're lifting your penis off the ground without touching it or you're holding in a fart.

The important thing is to make sure you're not clenching your butt muscles or your abdominal muscles so that you don't are really focused on just those pelvic floor muscles.

Also, I like to tell people to start these lying down so you're not activating any other muscles and you really can just focus on your pelvic floor muscles.

Once you get good at those, then you can start doing them sitting and then ultimately standing.

Now, what I like to get my guys started with is doing a set of 10 of these sitting down. So that's 10 breathing cycles.

Breathe in, breathe out, either stop the flow of urine or lift your nuts to your guts, relax. It's like you're flicking on a light switch. Flick it on, flick it off. Do not hold the contraction just yet.

You're not ready for it. And if you try to do too much, you're actually tensing up the pelvic floor.

And that is counterproductive to trying to strengthen it.

So let's start slow. Let's close our eyes when we do them.

And let's focus on quality not quantity and you should have your fingers over top of your clothes and over top of the perineum every single time to make sure you're getting those quality reps.

Now I have a ton of videos on how to progress your pelvic floor strengthening exercises over on my YouTube channel which I'm sure Dr.

Malik will reference down below in the description of this video. I wanted to Thank you so much to Dr.

Malik for inviting me on her amazing YouTube channel and getting to talk with all of you And one thing I want to leave you with is trying to strengthen up your pelvic floor muscles It can be a pretty frustrating Experience especially if you're just getting started you need to give yourself some slack cut yourself some slack Breathe be patient and dedicate a small amount of time every single day to doing your Kegel exercises I like to start with only 30 reps a day if you're just getting started, 10 reps in the morning a flick on flick off, 10 reps in the afternoon sitting down, and then maybe another 10 reps at night sitting down, 10 reps flick on flick off, 30 repetitions until you can get the hang of it.

How you know you're ready to progress is when you can really engage that contraction and feel it clearly let go.

It's going to take a little bit of time and for a lot of us men we want to rush this process but unfortunately with the pelvic floor it's not something that we can rush so be patient with yourself.

A big thank you to Eric for joining our channel and helping us teach you all about Kegel exercises.

If you want to learn more from him check out his YouTube channel and guys if you have not yet subscribed I don't know what you're waiting for it is free guys it is completely free hit the subscribe button and as always I'm gonna take care of yourself because you're worth it.