They are the layer of muscles that extend from your pubic bone at the front of your pelvis to your tail bone (coccyx) at the back of your pelvis. They are the the muscular support at base of your pelvis.
Many men experience weakness of the pelvic floor. If this happens you may have a variety of symptoms including:
The pelvic floor muscles can be strengthened to increase the support of the pelvic organs. This can improve bladder and bowel control and can reduce/cure leakage of urine. It may also improve your ability to maintain an erection.
It’s important to know where the pelvic floor muscles are, so that you’re sure you’re exercising the correct muscles. To identify the pelvic floor muscles, tighten your back passage as if you’re trying to stop yourself passing wind; at the same time, imagine you’re trying to stop yourself passing urine.
You should have a sense of squeezing, pulling the back passage up and in. You may see the base of your penis retract slightly in your body and your testicles rise a little. Do not tighten your thighs or buttocks and do not hold your breath. After contracting it is important to feel the muscles relaxing and softening as you let go.
You can exercise your pelvic floor anywhere and anytime. They can be performed lying, sitting or standing but to start with it may be easier to do the exercises sitting down. Make sure you’ve found the correct muscles and know how it should feel when you tighten them before trying these exercises.
There are two types of exercises, slow and fast, it is important you do both:
As it gets easier, gradually increase length of hold and number of repetitions, aiming for 10 seconds.
You may find that the muscles are weak initially and that it takes a lot of concentration to exercise them, but this should improve with time
Do not practice stopping the flow of urine midstream as this may interfere with the normal process of emptying your bladder.
Do exercises 1 and 2 during each session. As soon as you can, increase to 10 slow and 10 fast pull-ups.
Aim to repeat these 3 times each day, so in total you will be doing 30 slow and 30 fast pull-ups a day.
It will take up to 3-6 months of regular exercise to increase the strength in your pelvic floor muscles and hopefully reduce your symptoms.
As your muscles get stronger you may progress to doing the exercises standing up.
To help remind you to do your exercises daily try to combine them with an everyday activity, for example, when brushing your teeth, and after breakfast, lunch, and dinner.
You can also download an app called Squeezy which is recommended by the NHS. It will send you reminders to do the exercises and you can personalise the programme to suit you.
Once your symptoms have improved, continue with these exercises once daily for the rest of your life to keep these muscles fit and healthy (e.g., 10 slow and 10 fast pull-ups daily).
Image courtesty of Bladder and Bowel Community:
www.bladderandbowel.org/help-information/resources/toilet-positions/
© North Bristol NHS Trust. This edition published May 2024. Review due May 2027. NBT002673.