The male pelvic floor muscles are one area that frequently gets overlooked regarding men’s health and fitness. These essential muscles support and stabilize the lower body and are essential for preserving sexual and urinary control.  Over 1.3 million Australian males experience incontinence, including high numbers of men who have been treated for prostate cancer. According to the Continence Foundation of Australia, around 1 in 10 men are affected by urinary incontinence and around 1 in 20 are affected by bowel incontinence. 

Exercises for the male pelvic floor are crucial for building these muscles and enhancing general health. This blog will define the male pelvic floor muscles, explain how they work, and offer easy exercises to strengthen and activate these muscles.

Understanding the Male Pelvic Floor Muscle

A collection of muscles that span the bottom of the pelvis are called the male pelvic floor muscles, or pelvic diaphragm. These muscles are the iliococcygeus, pubococcygeus (PC), bulbospongiosus, and ischiocavernosus muscles. The bladder, rectum, and prostate are among the pelvic organs that these muscles collectively support.

Functions of the Male Pelvic Floor Muscles

Urinary Control: The pelvic floor muscles play a key role in urinary control. Improving the strength of these muscles, can improve bladder control, reduce the risk of urinary incontinence, and manage conditions like overactive bladder or post-void dribbling.

Sexual Function: Strong pelvic floor muscles preserve healthy sexual function. They help to achieve and maintain erections, control ejaculation, and enhance sexual pleasure. Performing regular pelvic floor exercises can also help combat erectile dysfunction and premature ejaculation.

Core Stability: The male pelvic floor muscles work together with your deep abdominal and back muscles to provide core stability. Building strength in these muscles can improve posture, balance, and overall functional fitness.

Simple Steps to Engage and Strengthen the Male Pelvic Floor Muscles

Identify the Muscles: To locate the pelvic floor muscles, the next time you urinate, stop the flow of urine midway through.  Secondly, try to raise your penis. Lastly, tighten your rectum to stop from passing gas.  The muscles you engage during this action are your pelvic floor muscles. Importantly, sopping and urinating should not be done regularly, as it can disrupt normal bladder emptying.

Find a Comfortable Position: When beginning to strengthen pelvic floor muscles, lying down or sitting on a firm chair is best.

Engage the Muscles: Combine the 3 steps mentioned above to engage all pelvic floor muscles.  Imagine squeezing these muscles and lifting the muscles inside your pelvis.  Make sure you are not tightening your abdominal, buttocks, or thigh muscles during this exercise.

Hold and Release: Once engaged, hold the contraction for as long as possible.  If this is 1 or 2 seconds to begin with, that is OK.  As you continue to practice daily, gradually increase the duration over time. After holding, release the muscles slowly and relax for the same duration before repeating the exercise.

Repeat Regularly: Start with aiming for 1 set of 10 repetitions.  As you feel your strength and control improve increase this to three sets of 10 repetitions each day. As your muscles become stronger, gradually increase the duration of the contractions and the number of repetitions.

Incorporating Male Pelvic Floor Exercises into a Routine

To make pelvic floor exercises a regular part of your routine, consider the following tips:

Be Consistent: Try to do something every day as your efforts will compound.

Set Reminders: If needed, set reminders on your phone to prompt you to perform the exercises.

Incorporate into your day:  When sitting in the car, standing in line, stretching, even walking. 

Seek Professional Guidance: If you experience difficulties or have specific concerns, contact us at Palm Beach Physiotherapy and ask to see our Exercise Physiologist Matthew Wratten for an appointment so we can get you on the right track.

Based on my work with prostate cancer patients, pelvic floor exercises for men are often overlooked. These muscles are important for maintaining urinary and sexual health. The strength and function of these muscles can be improved by the simple steps described above. Incorporate simple exercises into your daily routine and be consistent! It is important to listen to your body, start slowly and gradually increase the intensity and duration of the exercises over time. If you are uncomfortable or have specific concerns, please contact your doctor for personalized guidance.