Pelvic Floor exercises for men are significant to appropriately stretch your pelvic muscles in regulating your bowel movements and other physical exercises.

These Pelvic floor muscles are found in men and women both but are mostly overlooked in the case of men because it’s considered embarrassing. 

In this article, the exercises are explained in detail along with the side effects.

Pelvic Floor Exercises for Men Muscles

Pelvic floor muscles are networks of muscles and tissues that stretch from a man’s tailbone toward his pelvic bone. These muscles are involved in bowel movements as it aids in passing the excretion from the urethra and rectum out of the body.

These muscles also greatly influence intercourse activities. In case of surgeries or other radiological body treatments,  these muscles could become and disrupt the related function so these must be kept strong by doing various physical exercises.

Pelvic Floor Exercises for Men’s Tight Muscles

The purpose of Pelvic floor exercises for men is to relax the pelvic floor during bowel movements and intercourse, otherwise, it will cause extreme pain.

Happy-baby pose (Ananda Balasana)

In this position, you have to stretch your pelvic floor muscles by allowing your pelvis open.

How to do it: You can do it by lying flat on a surface on your back, bending the knees, and holding the feet with your hands. Pull your knees towards your armpits and relax. Keep up for 5 breaths. If holding the feet feels difficult you can put your hands behind the knees.

Deep Breathing

Deep breathing can lose all the tight knots in your body by relieving the pain occurring due to pelvic floor muscles.

How to do it: To perform this pose, you lie flat on your back and bend your knees. Keep your feet firm on the ground, and place one of your hands over your chest and one at the stomach. Inhale through your nose and exhale while puckering your lips. Keep up this pose for 5 breaths, then relax and repeat.

Child pose (Balasana)

In this position, the pelvic floor muscles are spread apart.

How to do it: You must kneel and keep your elbow straight.  Bend forward and keep your forehead on the floor within your shoulders while putting your belly over your thighs.  Take deep breaths and hold it for a few seconds.

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Pelvic Floor Exercises for Men’s Weak Muscles

Several factors can weaken pelvic floor muscles, such as age, chronic coughing, severe constipation, surgeries, and weak tissue as it put stress over the muscles.

1.    Pelvic Floor Exercise with Hip Bridges

To strengthen pelvic floor muscles, practicing it with bridges proves to be great. It can vitalize the lower back and abdominal muscles.

How to do it: Lie flat on your back, bend your knees, and keep your firmly on the ground. Now lift your hips in a bridge pose but jeep the shoulders on the ground. Contract your pelvic floor muscles in the same position for 5 breaths. Relax your muscles, and then repeat 10x this pose.

2.    Pelvic Floor Exercise with Clamshells in Men

Pelvic floor muscles could be supported by using clamshells.

How to do it: You must lie down on your right side with your legs straight on each other. Then bend your knees at 45⁰ and contract your pelvic muscles. Lift your knee upwards and hold for 5 breaths. Relax and repeat 10x this pose.

3. Pelvic Floor Muscles Disorders & Symptoms

Pelvic floor disorders occur due to the weakening of pelvic muscles. Pelvic floor muscles become unable to regulate normal functioning.

The bladder becomes hyperactive, the body secretions are not easily passed out. Pelvic floor dysfunction is difficult to find out as there is less awareness and people are embarrassed to discuss openly.

The symptoms of these disorders become severe with passing age. The Severity and number and number of disorders double if the age exceeds 80.

Women are greatly affected by it but it becomes the underlying factor of other diseases, however, in men, it is usually neglected but the estimated ratio is 16%.

Various symptoms give a clear indication of these disorders and must be consulted with a pelvic floor muscles therapist. The symptoms include:

• Spasms in pelvic muscles
• Frequent & painful urination
• Irregular bowel movements
• Pain during intercourse
• Extreme pain in genitals
• Excessive & uncontrolled urination

Who can Do Pelvic Floor Exercises for Men or Women?

There is a misconception about pelvic muscles and their recommended exercises in just women as it is acknowledged that pelvic disorders occur due to vaginal problems. However, males face the same problems with equal severity as these muscles are present in both men and women.

All genital functions in men are possible due to the proper functioning of pelvic muscles. The tightening and weakening of these muscles may affect bowel movements and sexual activities.

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Pelvic Floor Exercises for Men: Tips to Follow

There are some factors that you must consider while starting pelvic floor exercises, such as:

• Pelvic floor muscles are identified when you contract your muscles during urination as it’s possible through these specific muscles. Once you found it, you can proceed further in actually doing exercises to make them strong. Initiate your exercise by lying flat on your back as it will be easier to do.
• Now you have to polish your exercise techniques by practicing daily.
• You have to develop focus while doing these exercises, you have to contract just the pelvic muscles, not the abdomen’s muscles. Breathe normally while doing these exercises instead of holding it.
• Practice at least 3 times a day While repeating the poses 10x times.
• Practice the contraction of pelvic muscles before sneezing, laughing, and coughing.

Side Effects of Pelvic Floor Exercises

Pelvic floor exercises may help in relieving pain and strengthening the pelvic floor muscles, but some exercises can increase the pain instead of relieving it as the exercises can be practiced by everyone. 

These exercises include heavy lifting, and intense activities involving continuous running and jumping.

Urinary tract infections may occur due to the deliberate tightening of muscles during urination.

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Bottom Line

Pelvic floor exercises help in regulating normal bowel and sexual movements in men. This exercise may include hip movements, clamshells movements to stretch your pelvic muscles, and vitalizing them in case of inconvenience. 

You must practice these exercises by setting your own times and fitting them into your daily activities. 

FAQs

How does a man exercise his pelvic floor?

You can practice these exercises by lying flat on your back and contracting the muscles the way you stop urination. This position may move your man’s genitals slightly upwards towards the abdomen.

Is the pelvic floor good for men?

Pelvic Floor exercises help in training pelvic muscles and strengthen these muscles.

Does pelvic floor exercise help men last longer?

Yes, strong pelvic floor muscles help in delaying ejaculation and help men last longer.

What weakens a man’s pelvic floor?

Pelvic floor muscles could be weakened if a nan does intense exercise, which involves lifting heavy weights. Continuous coughing and asthma may also cause the weakening of muscled.

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