Your pelvic floor muscles lie inside the pelvis.
The deeper layer of muscle sits directly underneath the prostate and helps maintain your urinary continence.
The more superficial layer you can feel at the base of your testes and it helps with maintaining an erection and pushing out the last few drops in the urine tube.
Try to feel for this muscle now – use your index and middle finger and place them at the base of your testes and imagine trying to:
1. Squeeze those last few drops from the urine tube or
2. Lift the penis or
3. Lift your testes to your stomach – you should feel a small muscle contraction under your fingers.
WHAT do my pelvic floor muscles do?
1. Stop you from leaking urine or stool
Helps with urine leakage by closing the urine tube (urethra), pushes out the last few drops of wee after you have finished. Stops leakage of stool by helping the anal canal to maintain good closure pressures.
2. Maintain normal sexual function
Your pelvic floor muscles help hold the blood in the inflatable sinuses on either side of the penis this assists with maintaining the blood in the penis.
HOW do I activate my pelvic floor muscles?
Below are a few cues to help you activate the different parts of your pelvic floor muscles:
Imagine you are holding wind in or squeeze around your back passage up and in towards your stomach
Function: Helps remove the last few drops of urine in the 20cm long tube and strengthens the muscles that may prevent blood leakage from an erect penis
Action: Lift your testes towards your stomach
Function: Control of urine
Action: Imagine you are retracting or drawing in the base of your penis. Imagine your penis is like a telescope that can fold back inside itself. Or, imagine your penis is like the head of a turtle – imagine the turtle head pulling backwards inside its shell
HOW MANY should I be able to do?
3 sets of 10 repetitions of 10 second holds in standing
Build up slowly and be patient like any muscle training it is progressive
Daily or train yourself to turn them on whenever you lift –
In this way you are doing them functionally throughout every day.
Pelvic floor safe exercises?
For men there is negligible risk to the pelvic floor muscles whilst exercising however maintaining cardiovascular health is your greatest protector for optimal sexual health, prostate health and mental health.
Pelvic Floor dysfunction?
Weak pelvic floor muscles
Overactive pelvic floor muscles
Possible Signs and symptoms of an overactive pelvic floor:
- Incomplete emptying of bladder or bowel – due pelvic floor restricting flow.
- Pain with intimacy – often experienced during ejaculation or afterwards.
- Pain is often felt in the lower abdomen, groin or testicular region.