The Importance of Pelvic Floor Exercises for Men

December 11, 2023

4 mins

Men's health goes beyond just physical fitness or maintaining a healthy diet. And the well-being of sexual organs is often overlooked since it can be an awkward or uncomfortable topic to bring up. This aspect of men’s health is extremely important as it can impact your physical health, mental health – and even your sex life. 

But keeping your sex organ healthy can be as easy as maintaining strong pelvic floor muscles. These are the muscles located at the base of the pelvis. They play a vital role in urinary and sexual functions. 

Unfortunately, they are frequently ignored or forgotten in the realm of men's health. Understanding the significance of pelvic floor exercises (specifically for men) can improve your overall health and address a variety of issues – from bladder control to sexual performance.

What are Pelvic Floor Muscles?

The pelvic floor muscles are a group of muscles that stretch like a hammock from the tailbone to the pubic bone in men. These muscles consist of three layers, including the levator ani muscles and the coccygeus muscle. 

Their primary function is to support the pelvic organs – including the bladder, prostate, and rectum. Additionally, the pelvic floor muscles play a crucial role in controlling urinary and sexual functions.

They help to maintain continence by controlling the release of urine, and they are also involved in sexual performance by assisting in achieving and maintaining erections.

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Common Issues Affecting Pelvic Floor in Men

Men may encounter health concerns that can be effectively addressed through pelvic floor exercises. One such concern is prostate issues – including prostatitis or an enlarged prostate. These conditions may lead to urinary symptoms, such as frequent urination or difficulty emptying the bladder. By strengthening the pelvic floor muscles, men can improve their pelvic support and potentially reduce the severity of these symptoms.

Additionally, post-surgery recovery (particularly after prostate surgery) may involve urinary incontinence due to weakened pelvic floor muscles. Pelvic floor exercises can play a significant role in regaining control over bladder function and accelerating recovery. 

Age-related changes are a common cause for weakened pelvic floor muscles and reduced blood flow – both of which can affect urinary and sexual health. 

What are the Benefits of Pelvic Floor Exercises for Men?

Strong pelvic floor muscles can help men address issues like urinary incontinence, prolapse, and erectile dysfunction.

It’s essential for men to be aware of these potential problems and consider incorporating pelvic floor exercises as part of their regular health routine to maintain optimal pelvic floor function. 

Pelvic floor exercises for bladder support

Urinary incontinence refers to the involuntary leakage of urine, which can significantly impact a man's quality of life. Weak pelvic floor muscles can contribute to this issue, but through pelvic floor exercises, men can strengthen these muscles and regain control over their bladder. Prolapse occurs when pelvic organs, such as the bladder or rectum, descend or protrude into the pelvic region. Pelvic floor exercises can help support these organs and alleviate symptoms associated with prolapse.

Pelvic floor exercises for erectile function

Erectile dysfunction –  characterized by the inability to achieve or maintain an erection – can also be influenced by the pelvic floor. A strong pelvic floor allows for an outflow of blood into the penis, which is necessary to achieve an erection. 

On top of that, practicing pelvic floor exercises can help prevent issues like premature ejaculation. With better control of your pelvic muscles, you’ll be able to better control when you ejaculate. By focusing on strengthening the pelvic floor muscles, erectile function can improve and potentially alleviate this common issue.

Best Pelvic Floor Exercises for Men

Performing pelvic floor exercises correctly is crucial to reap their benefits. Here is a step-by-step guide on engaging and exercising the pelvic floor muscles for men:

• First, find a comfortable position, such as sitting, standing, or lying down. Begin by identifying the pelvic floor muscles. One way to do this is by imagining stopping the flow of urine midstream, which engages the pelvic floor muscles. 

• Once identified, contract these muscles by squeezing them for a few seconds without holding your breath or tensing other muscles. Relax the muscles for the same duration as the contraction. 

• Aim to repeat this contraction and relaxation process 10-20 times, gradually increasing the duration of the contraction as your muscles become stronger. Additionally, there are various variations and techniques to target different muscle groups within the pelvic floor. 

• For example, you can perform quick contractions, called "quick flicks," where you rapidly contract and relax the muscles. 

• Another technique is called "elevator exercises," where you gradually increase the intensity of the contraction, as if you are moving up floors in an elevator. 

Remember, consistency is key, so aim to incorporate these exercises into your daily routine for noticeable improvements in pelvic floor strength and function over time.

Other Lifestyle Factors for Pelvic Floor Health

In addition to pelvic floor exercises, there are several lifestyle factors that contribute to the overall health of the pelvic floor in men:

• Maintaining a healthy weight is important as excess weight can put added pressure on the pelvic floor muscles. 

• It’s also essential to avoid straining during bowel movements as this can weaken the pelvic floor. 

• Adequate hydration is crucial as well, as it helps maintain healthy bowel movements and prevents constipation, which can strain the pelvic floor. 

Taking a holistic approach to pelvic floor health involves making balanced lifestyle choices. Consistency is key, so it is important to incorporate pelvic floor exercises into your daily routine. Set reminders or cues to help you remember to perform your exercises regularly. Whether it's integrating them into your morning or evening routine, finding a time that works for you is essential. 

By making pelvic floor exercises a habit, you can ensure that you are consistently strengthening and maintaining the health of your pelvic floor muscles. Taking care of your pelvic floor through these exercises and incorporating lifestyle practices will contribute to overall better pelvic floor health and enhance your overall well-being.

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