What Are Pelvic Floor Exercises for Men Anyway?
At first glance, one might think we’re talking about floor routines to exercise the pelvis, but in actuality we’re talking about a lesser know muscle group called the pelvic floor. The muscles of the pelvic floor are a bit like a close knit cargo net that stretch from the pubic bone in the front of your vessel, to the bottom of your backbone in the stern, which is known as the coccyx. There are two openings in this group of muscles that allow for the up/down passage of the anus and the urethra, so it’s like a waste facility plant in a way. If these muscles aren’t in good shape it can lead to problems in facilitating waste through both portals, as well as erectile problems.
Weak pelvic floor muscles can lead to inefficient support of those openings, which in turn can lead to bladder problems and/or bowel difficulties by prolapsed lower bowels. Gentlemen, none of that sounds good, but just like any other muscle group, frequent exercise and upkeep will benefit all the other body parts around it. First you have to find the elusive pelvic floor that you might not have known you had. Then you can start in on the exercises outlined below. Keeping everything down there working at the highest efficiency should be a priority and as you’ll see below, these are the kind of low impact movements you can do washing dishes or during the commercials while sitting on the couch watching T.V.
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First find the back door of your pelvic floor by tightening up the muscles around your anal cavity like you need to prevent yourself from sounding off with flatulence in a setting where that wouldn’t be appropriate. You will feel the muscle move but make sure it’s isolated as your abdomen shouldn’t be engaged. None of these pelvic floor exercises for men should involve to much strain on the abdomen, otherwise, you’re working the wrong muscle group.
Now to engage the front of your floor, you must act like you’re about to urinate but then have to stop (both movements continue on with the gas, liquid, and solid waste treatment facility metaphor apparently). The muscles that hold back the flow are the front of the pelvic floor. Go back and forth with these operations to get a good feel for the whole structure of internal muscles there and now you’re ready for the exercises to target them.
Exercise 1: Pull up the floor from back to front slowly but as hard as you can. Hold and keep squeezing for anywhere between 5 and 15 seconds, depending on how you feel (like any other muscle group work up slowly and don’t go for broke right away). Between each repetition, then rest for a few seconds. Start with 5 of these and work your way up to 15.
Exercise 2: The same as Ex. 1 except you pull up quick and tight with a quick fire movement and then relax right away. Do 5 and work up to 10 or 15 for you hard chargers. Breathe regularly and concentrate on not contracting or in any way involving your buttocks or lower abs with the movements. Once you’ve got the hang of it, you can do these anywhere and in virtually any position with no one the wiser while you’re doing them. The experts recommend performing those 2 or even 3 times per day.
Studies have also shown that these exercises (also known as kegel exercises) can greatly reduce and prevent the instances of male erectile dysfunctions. Similar exercises performed by women have long been thought to increase the chances of pregnancy. But even without these studies it seems obvious that keeping these muscles down there fit as a fiddle will improve every other nearby organ and their functions to some degree. So get in the habit, this routine is too easy and painless to avoid.
Bladder and Bowel Foundation