Pelvic Floor Exercises - For Men

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 you are trying to control diarrhoea 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 scrotum move up slightly.

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 holding 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 muscles function. You are unlikely to notice any improvement for several weeks, so stick at it! You will need to exercise regularly for at least 3 months before the muscles gain their full strength.

(Bladder and Bowel Community 2016)

Download Pelvic Floor Exercises for Men Exercise Sheet in the download list here: https://www.bladderandbowel.org/downloads/

[add pelvic floor exercises to my plan]

You may find it helpful to watch the following video by an Australian Physiotherapist Michelle Kenway who explains more about the pelvic floor, demonstrates how to find and activate your pelvic floor. 

Embed pelvic floor for men video

[add pelvic floor exercises to my plan]