Male pompoirism helps strengthen the pelvic floor muscles, aiding men with urinary and fecal incontinence. Other potential benefits include better ejaculation control, firmer erections, and enhanced orgasm experiences. Learn more!
Male pompoirism involves exercises designed to strengthen the pelvic floor muscles. The primary indication is for urinary incontinence, but the practice also benefits sexual health.
Learn male pompoirism techniques and how they improve quality of life.
What is male pompoirism?
Male pompoirism consists of contraction and relaxation exercises for the pelvic floor, focusing on muscles like the pubococcygeus, cremaster, and anal sphincter. Here’s what they do:
- Pubococcygeus muscle: supports the bladder and intestines, assisting with urinary control and sexual function;
- Cremaster muscle: surrounds the testicles and regulates their temperature;
- Anal sphincter: surrounds the anus and controls its opening and closing, aiding in defecation control.
Thus, pompoirism (also known as Kegel exercises) is essential for maintaining the health of muscles involved in urination and defecation.
Who should practice male pompoirism?
Male pompoirism is recommended for men with weakened pelvic muscles due to aging or conditions such as:
- Trauma or pelvic surgeries;
- Prostate surgery;
- Bladder problems;
- Excess weight or obesity;
- Diabetes;
- Physical inactivity;
- Spinal cord injuries.
Pompoirism is also beneficial for men who practice high-impact sports. According to this study, such activities can weaken perianal muscles, increasing the risk of urinary incontinence.
Benefits of male pompoirism
By strengthening the pubococcygeus muscle and anal sphincter, this practice helps with urinary and fecal control and ensures complete bladder emptying. However, the benefits of male pompoirism are also evident in sexual life.
Here are some potential benefits of male pompoirism:
- Promotes prostate health;
- Supports ejaculation control;
- Enhances blood flow in the pelvic region;
- Potential to improve sexual pleasure perception.
Basic male pompoirism exercises
To start, it is essential to identify your pelvic floor muscles. One suggestion is: while urinating, try to stop the urine flow or contract the anal sphincter, as if holding back gas.
Once identified, you can begin practicing. Here are two basic male pompoirism exercises:
Sitting
- Sit on a chair;
- Contract your pelvic muscles for 3 to 5 seconds;
- Relax your muscles and wait 3 to 5 seconds;
- Repeat this process 8 to 10 times.
Bridge pose
- Lie on the floor with your arms beside your body, keeping your shoulders and head on the ground;
- Lift your hips, contract your pelvic muscles, and hold for 10 seconds;
- Lower your hips slowly back to the starting position;
- Repeat the movement 10 times.
According to this guide from the Brazilian SUS system, it is ideal to perform Kegel/pompoirism exercises daily. However, it is recommended to check with your urologist or physiotherapist for a frequency tailored to your needs.
Expected results
The benefits of male pompoirism can be noticed with regular practice, although the time needed to see results may vary depending on each person’s condition. For cases like urinary incontinence, the practice may require more time depending on severity.
- With proper guidance, it is possible to notice:
- Improved urinary and fecal control;
- Increased sensitivity and sexual pleasure;
- Better ejaculation control.
When to seek professional help?
Since pompoirism does not replace medical treatments, men should seek medical advice in the following situations:
- When experiencing loss of control over urination or defecation;
- When struggling to control ejaculation;
- When unable to maintain regular erections.
How to include pompoirism exercises in your daily routine?
Male pompoirism exercises are simple and can easily be incorporated into daily activities with proper guidance. Creating a routine can help, such as performing three daily sessions.
Consult your doctor or physiotherapist to adjust the frequency and intensity according to your needs.
You can also practice while doing activities such as washing dishes, watching television, or commuting to work or school.
Always remember not to hold your breath. Inhale during the contraction and exhale when relaxing your muscles.
Male pompoirism does not replace medical treatments but can complement care for men with urinary and fecal incontinence issues. With professional guidance, it can also contribute to sexual health and well-being.
With pelvic floor strengthening exercises and tips from the WhatsApp group of Dr. Paulo Egydio, you can take care of your physical and mental health. Join now and enjoy suggestions from a urologist for a healthier and more fulfilling life.
