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Pelvic Floor Exercises for Men

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Pelvic Floor Exercises for Men. Why should men do pelvic floor exercises ?

The pelvic floor is a sheet of muscles in your body that extend from your tail bone (coccyx) to your pubic bone at the front, forming a 'platform' of muscle between your legs. It provides the floor to your pelvic area (the bottom part of your abdomen) and supports your ability to control your bladder and bowels. The pelvic floor also helps control the urethra and anus.

A strong pelvic floor muscle is important for men and women. For a long time now, women have been encouraged to exercise their pelvic floor muscles, especially during pregnancy. But the latest research shows that men should also do pelvic floor exercises, especially to correct some health issues.

There are two commmon types of male pelvic floor exercises : slow twitch and fast twitch. It is very important to know that you do the slow twitch male pelvic exercises before you do the fast twitch exercises.

To perform the slow twitch male pelvice floor exercise:

1. Close and draw up the muscles around back passage, as if you are trying to stop
passing wind. Make sure that you do not contract your buttock muscles while you
do this.

2. Now close and draw up the muscles around your urethra, as though you are tryingto stop the flow of urine.

3. Hold for a count of five. Try not to hold your breath, breathe normally.

4. Then slowly relax and let go.

5. Repeat five times in total

To perform the fast twitch male pelvic floor exercises exercises:

1. Pull up the pelvic floor muscles as before.

2. Hold for one second and then relax.

3. Repeat 5-10 times or until your muscles feel tired.

Please note that pelvic floor muscles do tire easily and you may notice that it takes a tremendous amount of mental concentration to do the male pelvic floor exercises consistently. If you can't count to 5, just count it as long as you can. Don't strain yourself.

When doing male pelvic floor exercises, please DO NOT do the following:

1) Squeeze your buttocks together

2) Bring your knees together

3) Hold your breath

4) Lift your shoulders, eyebrows or toes upwards

If you do any of these above moves, you will not contract your pelvic floor muscles properly.

You should do 5 pelvic floor exercises five times a day. Make sure it is a good contraction every time. If you are doing pelvic floor exercises to improve your ability to control your bowels and bladder, don't stop doing them. Ever. If you stop exercising your pelvic floor muscles, your bladder problems may return.