The perineal muscles are a group of muscles located in an area known as the perineum, which is the triangular area between the coccyx and the genitals. The perineum contains many muscles, aponeurosis and skin and is often called the pelvic floor. For men, exercises that work the perineum can help with urinary problems, prostate problems or fecal incontinence. They can also help with erectile dysfunction and premature ejaculation.
Find the muscles
Before beginning any type of exercise, you must first learn to isolate the muscles of the perineum. The easiest way to do it is by trying to stop the flow of your urine. The muscles of the perineum are responsible for this task, along with the bladder, and you should feel them contracting when trying to achieve it. If the muscles are weak, you may have difficulty isolating them or feeling them move. In this case, insert one of your fingers into your rectum and adjust the muscles, as if you were holding your urine, and then relax. You should feel the muscles move up and down.
Called thus by its creator, Arnold Kegel, these exercises are simple movements that work the perineal muscles that are considered standard. Before starting the exercises, empty your bladder. You can do them anywhere and anytime, but it's easier if you do them sitting on a chair or standing with your feet shoulder-width apart. Contract the perineum for four seconds, then loosen. This is considered a repetition. Do between 10 and 15 repetitions at a time, two or three times a day. Increase the amount of time you tense your muscles every two weeks until you reach 10 seconds. Once you have mastered it, doing 10 to 25 repetitions per day should be enough.
It's better to have a separate time to practice, but you can do the movements anywhere, including when you're sitting on the train, driving, or standing in a queue. The important thing is to practice them at least once a day. Practicing during urination is useful, but do not hold the tension for so long, reverse the flow causing pain. Tense the perineum when running, coughing or laughing; This will help you become familiar with using your muscles and being aware of them throughout the day. Do not exaggerate to the point of fatigue, since you can weaken the muscles and worsen any problem you have. Massaging the area can help relax the muscles and loosen them before exercising.
Consult a doctor about any problems you have. Kegel exercises are considered an important part of the treatment of urinary problems and other conditions, but there could also be another underlying systemic or structural problem that is causing your problems.Consider that it takes several weeks for the perineal muscles to show improvement when doing the Kegel exercises.