Pelvic floor exercises for men – Many men may experience urinary leakage caused by a variety of problems and conditions. Some also have difficulty controlling wind or leakage from the bowels. This may be due to weakness of the muscles of the pelvic floor, which have an important function in preventing these troublesome symptoms.
What is the Pelvic Floor?
The floor of the pelvis is made up of layers of muscle and other tissues. These layers stretch from the tailbone
at the back to the pubic bone in front. A man’s pelvic floor supports the bladder and the bowel. The urethra
(bladder outlet) and the rectum (back passage) pass through the pelvic floor. The pelvic floor muscles play an
important role in bladder and bowel control. The pelvic floor also plays a role in maintaining an erection.
Why do the Pelvic Floor Muscles get weak?
The pelvic floor muscles can be weakened by:
– surgery for an enlarged prostate gland
– continual straining to empty the bowels, usually due to constipation
– persistent heavy lifting
– a chronic cough, such as smoker’s cough or chronic bronchitis and asthma
– being overweight
– lack of general fitness
Neurological damage (e.g. after a stroke or spinal injury, or resulting from other neurological conditions such as
multiple sclerosis) can also result in poor pelvic floor muscle function. People in this group should seek advice
from a healthcare professional.
Pelvic Floor exercises
You can improve control of your bladder and bowel by doing exercises to strengthen your pelvic floor muscles.
These exercises may also be used in conjunction with a bladder training program aimed at improving bladder function in people who experience the urgent need to pass urine frequently and who may not always “make it in
time”. Bladder training is explained in B&BC’s booklet ‘A Healthy Bladder’.
How to contract the Pelvic Floor Muscles
The first thing to do is to correctly identify the muscles that need to be exercised.
1. Sit comfortably or lay on your bed with the muscles of your thighs, buttocks, and abdomen relaxed.
2. Tighten the ring of muscle around the back passage as if trying to control diarrhea or wind. You should be able to feel the muscle move. Don’t try too hard otherwise, you will start to squeeze your buttocks, thighs, and/or your tummy muscles inappropriately.
3. Now imagine trying to draw your penis inside your body to shorten it, whilst at the same time lifting your scrotum upwards towards your tummy button. If your technique is correct, each time that you tighten your pelvic floor muscles you may feel a dip at the base of your penis, and the scrotum moves up slightly. If you are unable to handle a definite squeeze and lift action of your pelvic floor muscles, you should seek professional help to get your pelvic floor muscles working correctly – see the final section of this factsheet. Even men with very weak pelvic floor
muscles can be taught these exercises by a physiotherapist or continence advisor with expertise in this area.
Doing Pelvic Floor exercises
Now you can find your pelvic floor muscles, here are the exercises to do:
1. Your pelvic floor muscles need to have stamina. To train for improved endurance sit stand or lie with your knees slightly apart. Gradually tighten and pull in the pelvic floor muscles. Keep shortening and lifting them for as long as you can. Rest for 4 seconds and then repeat the contraction. Build up your ability and strength until you can do 10 slow contractions at a time, holding them for 10 seconds each with rests of 4 seconds in between.
2. Your pelvic floor muscles also need to react quickly to sudden stresses from coughing, laughing, or exercise that puts pressure on the bladder. Practice some quick contractions, drawing in the pelvic floor quickly and strongly
and then holding it for a few seconds before relaxing.
If you are sneezing or coughing, you need to be able to squeeze quickly as well as hold onto the squeeze until the sneeze or cough has subsided. Aim to do a set of both slow contractions (exercise 1) and quick contractions (exercise 2) at least 3 times each day. It takes time for exercise to improve muscle function. You are unlikely to notice any improvement for several weeks, so stick to it! You will need to exercise regularly for at least 3 months before the muscles gain their full strength.
Make the exercises a daily routine
Once you have learned how to do these exercises, they should be done regularly, giving each set your full attention. It may be helpful to have regular times during the day for doing the exercises; for example, after going to the toilet, when having a drink, or when lying in bed.
Also, you need to tighten your pelvic floor muscles while you are getting up from a chair, coughing or lifting. Some men find that tightening before they do such things helps them to regain control. Remember good results take time. In order to rehabilitate your pelvic floor muscles, you will need to work hard at these exercises. You may not notice an improvement for several weeks and you will not reach your maximum performance for a few months. When you have recovered control of your bladder or bowel you should continue doing the exercises twice a day for life.
Other tips to help your Pelvic Floor
- share the lifting of heavy loads
- avoid constipation and prevent any straining during a bowel movement
- seek medical advice for hay fever, asthma, and bronchitis to reduce sneezing and coughing
- keep your weight within the right range for your height and age
To achieve your best results you may need to seek help from a specialist physiotherapist or continence advisor.
They will have a range of treatments available that can help you learn how to improve your pelvic floor muscle’s functions. You can get the details of your nearest Continence Clinic by phoning or visiting the website.
For contact details.
Note:- Article source The Bladder and Bowel Community.
FAQ:- Pelvic floor exercises for men
Q. 1. How do I know if my pelvic floor is weak male?
Ans – Common symptoms include: • leaking urine with activity, for example during running, jumping, coughing, and sneezing • a sudden and urgent need to pass urine • leakage of stool from the back passage • erectile dysfunction (the pelvic floor helps you to maintain erections).
Q. 2. What does a solid pelvic floor do for men?
Ans – Some research suggests these pelvic floor-strengthening exercises may help restore bladder control after prostate surgery. For some men, they may also help treat erectile dysfunction and prevent premature ejaculation. They might even increase the intensity of your orgasms.
Q. 3. How do men get weak pelvic floor?
Ans – Weak pelvic floor muscles
being overweight. persistent heavy lifting. high impact exercise. long-term, persistent coughing (such as smoker’s cough, bronchitis, or asthma)
Q. 4. Can a weak pelvic floor cause weak erections?
Ans – If the pelvic floor is weak, the outflow of blood isn’t prevented, and an erection can’t be maintained.
Q. 5. What does male pelvic floor dysfunction feel like?
Ans – The following are the most common symptoms of PFD for men:
Constipation, straining, or pain during bowel movements. Pain or pressure in the rectum. A heavy or bulging feeling in the rectum. Muscle spasms in the pelvic area.
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