Pelvic floor exercises for men are often neglected. The male pelvic floor is obviously different anatomically to the female’s ( well we do look a bit different down there don’t we!) but function -wise it serves much the same purpose.
- support the abdominal contents
- maintain continence of bladder and bowel
- part of the core support muscle system
- sexual function – in males of course , the pelvic floor muscles help to retain an erection and control during sex.
How to identify the pelvic floor muscles for men
The first step to be able to do pelvic floor exercises for men effectively is to find and identify the appropriate muscles around the anus and the urethra.
- Start by laying comfortably on your back or side, knees bent with the muscles of your thighs, bottom and stomach relaxed.
- Tighten the ring of muscle around your anus by imagining you are stopping a bowel motion- without squeezing your bottom. Note the difference between the anus ( the sphincter) and the bottom (your buttock muscles). Relax and let go.
- Tighten the muscles around the urethra – imagine you are stopping the flow of urine midstream. Relax and let go.
- Now try to “lift ” the scrotum, pull up inside the pelvis – as if you are walking into the cold ocean! Relax and let go.
- A proper pelvic floor exercise for men or contraction is a combination of all these actions:Squeeze and tighten the anus, stop the flow of urine and lift the scrotum. It can help to think of “lifting the boy bits”.
- Now try the pelvic floor exercise in sitting – sit upright on a firm chair. Repeat the above actions and feel as if you are lifting your anus, scrotum and penis away from the chair. Relax and let go.
- Now do the pelvic floor exercise in standing – the same action of closing or tightening the anus, urethra and lifting the scrotum. Try cupping your scrotum in your hand and “lift” it off your hand – do you feel the pelvic floor muscles tighten?
- Visual feedback can be helpful. When learning pelvic floor muscle exercises for men seeing what happens will help you to learn. Laying on your back or standing – look at what the penis and scrotum do when you contract the pelvic floor : the scrotum should lift slightly and the penis will retract or draw in towards the pubic bone.
How to do pelvic floor muscle exercises for men
Once you can feel your pelvic floor muscles working, you can exercise them.
- Tighten and draw in the muscles around the anus and urethra, lifting the scrotum up inside.
- Count how many seconds you can comfortably hold, then release and relax. You should have a definite feeling of ‘letting go’. Over time, gradually increase the hold time to 10 seconds.
- Repeat this up to maximum of 8 to 10 squeezes, resting for 10 seconds after each tightening of the muscles.
- You should follow this by 5 to 10 short, strong squeezes in quick succession.
- You must not squeeze buttocks, thighs or suck in tummy.
- Repeat the session of pelvic floor exercises 3 times a day.
You may need help with identifying the pelvic floor muscles or doing pelvic floor exercises. Here are some great products to assist you:
Created by renowned Australian Physiotherapist Pauline Chiarelli for the Prostate Cancer Foundation Australia (PCFA) 50c from every sale will be donated to the PCFA to help them continue the wonderful work they do here in Australia.
It is delivered with Pauline’s well known sense of humour and frankness. These pelvic floor exercises for men are quite graphic in parts so we have marked it with a warning for those under 18 or those sensitive to graphic footage as there is footage of ‘boys bits’ doing what they should when correctly when doing pelvic floor exercises, however it is done with
great sensitivity .
The device uses air to sense the amount of squeeze the muscles are able to exert whilst doing a pelvic floor exercise and displays a reading on the indicator unit. Improvement is measured by increases in the level indicated on the unit’s gauge. The sensor is inserted into the anus and the user performs pelvic floor muscle exercises whilst noting the visual feedback on the hand unit. An excellent way to progress your pelvic floor exercise program.
For further advice and products , visit Pelvic Floor Exercise we have a whole section on pelvic floor exercises for men. If you require professional advice about your pelvic floor or are concerned you may need further advice please visit your doctor or a pelvic floor physiotherapist
All the best with your pelvic floor boys!