Male pompoirism: benefits and how to do it

Male pompoarism is a technique in which exercises are performed to strengthen the pelvic floor muscles, the pubococcygeus and cremaster muscles, and the anal sphincter, preventing and combating urinary or fecal incontinence and also hemorrhoids, and is normally indicated for overactive bladder or after prostate or pelvic surgery.

Furthermore, this technique, also known as Kegel exercises, can also help improve endurance and performance during intimate contact, combat premature ejaculation or erectile dysfunction.

Male pompoarism exercises can be done daily, preferably with guidance from a physiotherapist, who can assess the muscles and recommend the best exercises on an individual basis.

When is indicated

Male pompoarism is indicated when the pelvic floor muscles are weakened, which can occur due to the natural aging of the body or situations such as:

• Prostate surgery;
• Pelvic trauma or surgery;
• Bladder surgery;
• Overactive bladder;
• Overweight or obesity;
• Diabetes;
• Chronic constipation;
• Chronic cough;
• Sedentary lifestyle;
• Lifting heavy objects;
• High-impact physical exercises;
• Spinal cord injuries.

The pelvic floor muscles are responsible for supporting the bladder, prostate and rectum, and when it is weakened it can cause incomplete emptying of the bladder when urinating, urinary or fecal incontinence, for example. See other causes and how male urinary incontinence is treated.

Benefits of male pompoarism

The main benefits of male pompoarism are:

1. Improve bladder and bowel control;
2. Combat involuntary loss of urine;
3. Help empty the bladder completely when urinating;
4. Combat premature ejaculation;
5. Increase blood pressure inside the penis, enhancing erection;
6. Combat erectile dysfunction;
7. Increase ejaculation time;
8. Improve prostate health;
9. Improve stool control;
10. Increase the sensitivity of the intimate region;
11. Improve sexual intercourse.

Male pompoarism improves the tension of the pubococcygeus muscle, elevates the testicles, and also strengthens the cremaster muscle and the anal sphincter and, therefore, provides increased sensitivity in the genital region and self-esteem, promoting well-being.

How to do male pompoarism

To perform male pompoarism exercises, you must initially:

1. Identify the pelvic floor muscles, which can be done by stopping the stream of urine or contracting the anal sphincter, as if avoiding releasing intestinal gases;
2. Contract your pelvic floor muscles for 3 to 5 seconds;
3. Relax your pelvic floor muscles for about 3 to 5 seconds;
4. Perform 10 contractions and relaxations followed by the pelvic floor muscles;
5. Resume exercise, doing at least 8 to 10 sets of 10 contractions/relaxation every day.

The contraction must be performed with force, but initially it is normal for it to last about 1 second but with practice, the contraction can be maintained for longer.

Kegel exercises should be performed at least 3 to 10 times a day, every day, and the number of contractions required is 300 in total. Once you learn how to contract the muscle correctly, you can do the contractions anywhere, whether sitting, lying down or standing. At first, it’s easiest to start kegel exercises lying on your side.

When you can see results

The results of male pompoarism can be seen in the first month, but when the objective is to treat urinary incontinence, the final results can take from 3 months to 1 year to be noticed and sometimes it may be necessary to carry out other physiotherapeutic procedures.