Pelvic Floor Training for Men: A Comprehensive Guide
Let's talk about something that doesn't get enough attention but is super important for our overall health: pelvic floor training. Yep, you heard that right! Pelvic floor exercises aren't just for women. They can be a game-changer for men too.
Let’s talk about the benefits
First off, let's get into why you should care about your pelvic floor muscles. These muscles support your bladder and bowel and play a big role in sexual function. Strengthening them can help with bladder control, so no more embarrassing leaks or dribbles after you think you're done peeing. Plus, better control can lead to improved erections and even help with premature ejaculation. Let's not forget, a strong pelvic floor supports your core, which is great for your posture and can help prevent injuries1.
Finding these muscles is easier than you might think, and there are devices that can help you to do that like the Empelvic cushion. In addition to written instructions, there are videos that you can follow on the Claritistore website if that’s your preference.
Personal Story
Tim’s story; “Once I located and connected with my pelvic floor muscles, I was able to start exercising them. I followed the instructions that came with the Empelvic cushion, I imagined I was in the bathroom, trying to stop the stream of urine mid-flow. The muscles I used to do that are my pelvic floor muscles. Another way is to tighten the muscles that prevent passing wind!*
* Whilst one way to locate your pelvic floor muscles is to stop your urine flow mid-stream, don't make a habit of this as it can lead to urinary issues1.
It’s easy once you get the hang of it, and consistency is key
Exercising the pelvic floor can be easy – and just 5 minutes a day isn’t a huge hardship. It’s better than nothing at all. Think back to why you should care about your pelvic floor muscles. Ensuring you're doing pelvic floor exercises correctly is crucial for getting the benefits and avoiding any potential issues. By following these tips, you'll be well on your way to mastering pelvic floor exercises in no time, and you can build on the amount of time you do these exercises as you strengthen your pelvic floor. It doesn’t happen overnight, and it does take regular practice. You can expect to see results within a few weeks to a few months; everyone is different.
Consistency is key here though. Make these exercises a part of your daily routine. You can do them while sitting down with your morning cuppa, when watching TV, or even at your desk. Make sure you're only tightening your pelvic floor muscles and avoid tensing your abs, thighs, or buttocks. And don't hold your breath—breathe freely while doing the exercises1.
Better control and enhanced performance
Now, let's talk about the benefits for athletes. Pelvic floor training offers several advantages, enhancing both performance and overall health. A strong pelvic floor contributes to overall core stability, which is crucial for any athletic activity. It helps provide a stable base for efficient force transfer during movements like jumping, running, and
throwing2. With better core and spinal stability, athletes can generate more power and maintain better control over their movements. This leads to improved performance in sports that require quick changes in direction and explosive power, such as soccer, basketball, and tennis2.
A strong pelvic floor also supports better breathing mechanics, which is vital for endurance sports. Improved breathing can enhance stamina and overall performance2. Athletes, especially those involved in high-impact sports, are at risk of developing pelvic floor dysfunction. Regular pelvic floor training can help prevent issues like urinary incontinence and pelvic organ prolapse, ensuring athletes can perform at their best without discomfort or limitations2.
Be sensible
Always follow guidelines and instructions. Stick to the recommended routine to avoid muscle fatigue too. Regular practice is crucial for seeing benefits, but if you feel pain or discomfort, it’s important to stop and consult a healthcare professional1.
Stay strong and healthy, gents!
References 1. Exercises for men: Understand the benefits; https://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/kegel-exercises-for-men/art-20045074 [Accessed 30 January 2025] 2. Pelvic Floor Physiotherapy Exercises for Men – A Comprehensive Guide; https://proremedyphysio.com/pelvic-floor-physiotherapy-exercises-for-men/ [Accessed 30 January 2025] 3. Simple & Effective Pelvic Floor Exercises for Men; https://rosannaphysio.com.au/simple-effective-pelvic-floor-exercises-for-men/ [Accessed 30 January 2025]
