Image credits: Freepik / PexelsWhen men consider fitness and strength training, their minds usually go to the visible muscles, biceps, chest, or abs. But one set of muscles that is absolutely essential to good overall health, particularly after age 40, tends to be neglected—the pelvic floor. The pelvic floor is a collection of muscles and connective tissues that cradle the bladder, bowel, and, in men, the prostate. With age, the strength and function of these muscles also decrease, which is why pelvic floor exercises for men become more necessary.
The male pelvic floor is a hammock-like structure that runs from the tailbone to the pubic bone. It maintains continence, supports the pelvic organs, assists with sexual function, and contributes to core stability. They are responsible for maintaining urinary and bowel control, contributing to erectile function, and assisting with ejaculation. Pelvic floor weakness or dysfunction can cause a variety of problems, such as urinary leakage, erectile dysfunction, pelvic pain, and lower back pain.
Later in life, between the ages of 40 and beyond, men face slow-changing hormone levels, less physical activity, and increased weight gain, all of which can lead to weakening pelvic floor muscles. Other risk factors include prostate surgery, long-term constipation, heavy lifting, and high-impact sports.
Additionally, with age, there is an increased risk of urinary incontinence and benign prostatic hyperplasia (BPH). Strong pelvic floor muscles may prevent or manage some of these age-related conditions.
If any of these symptoms occur, it might be time to take pelvic floor exercises for men as part of an all-around health regimen.
Pelvic floor strengthening assists in managing the release of urine and stool, notably on coughing, sneezing, or lifting.
A healthy pelvic floor enables improved erectile function and ejaculation control. These have been proven useful in the management of erectile dysfunction and premature ejaculation.
Prostate surgery patients usually suffer from urinary incontinence. Pelvic floor exercises can contribute substantially to recovery.
Chronic pelvic pain may be caused by muscle tension or weakness. Relaxing and strengthening pelvic muscles properly will relieve pain.
The pelvic floor is one of the groups of deep core muscles. Training it makes posture better and less likely to suffer from back pain.
The first thing is awareness. Men must become aware of how to properly identify and use their pelvic floor muscles. One method is by trying to slow or stop the flow of urine during midstream, though not a regular exercise, it can be used to find the appropriate muscles.
After identification, do the following simple routine:
Consistency is key. Just like any other muscle group, the pelvic floor requires regular training for lasting results.
If you're not sure whether you're performing the exercises properly or if symptoms endure despite training, you'd better seek a specialist. Conditions such as chronic pelvic pain, ongoing urinary problems, or post-surgical issues usually need an individual therapy plan.
After 40, maintaining pelvic floor strength is essential for sustaining quality of life, sexual health, and continence. Incorporating pelvic floor exercises for men into your daily routine can make a significant difference in how you feel and function.
For those looking for expertise in Mumbai, Dr. Leena Daware provides expert pelvic floor rehabilitation. With her thorough expertise in physiotherapy and association with multidisciplinary medical professionals, Dr. Leena provides personalized treatment that tackles every man's individual issues, encouraging not only symptom-free relief but long-term health and confidence.
