Men of all ages need to have strong pelvic floor muscles. Pelvic floor muscles can become weaker due to a diverse range of causes: bladder surgery, constipation, heavy lifting and coughing, among others.
Men with stress incontinence or urge incontinence will find pelvic floor muscle training can help them to overcome this problem. Men who have problems with bowel control may find that pelvic floor muscle training can help to strengthen the muscle that closes the back passage
EXERCISE TIPS
It is possible to improve your everyday life and comfort at any age with very simple daily exercises.
In the following section, we have assembled the best pelvic floor exercises that can be performed anywhere and at any time of the day.
With 10 minutes each day, you will master the art of contracting your pelvic floor muscles correctly and preventing small leaks. These targeted exercises will significantly improve your everyday life.
For best results, it’s a good idea to do the exercises regularly (10 repetitions at least once a day, and ideally twice a day). Once you’ve got the hang of the exercises, you will find that you can do these
light pelvic floor exercises anywhere - while you’re sitting watching TV, on the bus or tram on the way to work, or as you shop. No-one will know what you’re doing except you!
PELVIC FLOOR EXERCISES
Step 1
Sit or lie down with the muscles of your thighs, buttocks and stomach relaxed.
Step 2
Squeeze the ring of muscle around the back passage as if you are trying to stop yourself from passing wind. Now relax this muscle. Squeeze and let go a couple of times until you are sure you have found the right muscles. Try not to squeeze your buttocks.
SQUEEZE AND DRAW IN THE MUSCLES AROUND
YOUR URETHRA and back passage at the same time.
You should feel a sensation of “lifting” each time you squeeze your pelvic floor muscles.
Try to hold them strong and tight as you count to 8. Now, let them go and relax. You should experience a distinct feeling of “letting go”.
Repeat the “squeeze and lift” and then let go. It is best to rest for about 8 seconds between each lifting of the muscles. If you can’t hold the squeeze for 8 seconds, just do it for as long as you can.
Repeat this “squeeze and lift” as many times as you can, up to a limit of 8 to 12 squeezes.
Try to do 8 to 12 squeezes (with a rest in between) 3 times every day.
* Continence foundation of Australia 2011.
