Did you know that pelvic floor therapy isn’t just for women? It’s also recommended for men after prostate surgery or to treat conditions like pelvic floor dysfunction (PFD). Several licensed physical therapists at Forever Fit specialize in pelvic rehabilitation and other targeted treatments. In this article, we’ll review some pelvic floor exercises for men that can help improve core strength and bladder control.
5 pelvic floor exercises for men’s health
Shaped similarly to a bowl or a hammock, your pelvic floor muscles and tissues run from your pubic bone in the front to your coccyx (tailbone). Their job is to support the organs in your pelvis and aid in sexual function.
During pelvic floor rehabilitation, your PT can recommend several exercises, stretches and breathing techniques that target your pelvic floor and supporting muscles, like your inner thighs, glutes and lower abs. For instance, here are some techniques that might be part of your pelvic therapy program:
-
Pelvic floor contractions with ball squeezes
Pelvic floor contractions are called kegels. To engage the right muscles, imagine what it feels like to stop urinating midstream. It should feel like you’re pulling your scrotum up toward your body.
How to do this kegel exercise:
- Step 1 — Lie on a mat with your hands at your sides, knees bent and feet flat on the floor.
- Step 2 — Place a ball between your knees.
- Step 3 — Gently squeeze the ball with your legs, engaging your inner thigh and pelvic muscles. Your head, neck and upper body should remain relaxed.
- Step 4 — Hold this pose for 5 to 10 seconds, then release.
- Step 5 — Repeat 10 to 12 times or as directed by your PT.
Tip: Start with gentle squeezes and gradually increase the intensity as you get stronger. You can also try a more advanced version of this exercise, with your hips lifted off the floor in bridge pose.
-
Core marches
Many people associate their core with abdominal muscles, but your pelvic floor is part of this group. A strong core contributes to better pelvic health.
How to do core marches:
Step 1 — Lie back on your floor mat with your hands at your sides.
Step 2 — Engage your pelvic floor and core muscles, lifting one leg into a tabletop position as you inhale (your knee should be bent at 90°).
Step 3 — Slowly lower this leg back to the floor as you exhale.
Step 4 — Repeat with the other leg.
Step 5 — Alternate legs 10 to 20 times or as directed by your PT.
Tip: This is another move you can do in bridge pose. You can also start with both legs raised in tabletop position and alternate toe taps on the floor.
-
Mini squats
Squats are an excellent lower-body exercise. But you don’t have to go down all the way to engage your pelvic floor, glutes and thighs. Try this mini version of the traditional squat:
How to do mini squats:
- Step 1 — Stand with your knees shoulder-width apart and your feet facing forward.
- Step 2 — Engage your pelvic floor and hold this muscle contraction.
- Step 3 — Bend your knees and lower your body like you’re going to sit down.
- Step 4 — Stop when your body is about as far as it would go if it were to sit in a chair.
- Step 5 — Raise back up to starting position and release your pelvic floor muscles.
- Step 6 — Repeat 10 to 12 times or as directed by your PT.
Tip: Use a chair, table or wall to keep your balance, and try to maintain proper posture. Also, make sure your knees don’t go over your toes as you squat.
-
Mini lunges
Lunges are another great workout for your lower body. Along with your pelvic floor, they help you strengthen your thighs, buttocks, hips and core as well as build your balance skills.
How to do mini lunges:
- Step 1 — Stand with your legs hip-width apart and your feet facing forward.
- Step 2 — Engage your pelvic floor muscles and hold.
- Step 3 — Step forward with one foot and lean forward slightly, bending your knee 45°.
- Step 4 — Bring your leg back to starting position.
- Step 5 — Release your pelvic floor muscles.
- Step 6 — Repeat for each leg 10 to 12 times or as directed by your PT.
Tip: For mini lunges, you don’t have to go all the way down. You’re moving just enough to engage those targeted muscles. Make sure you’re standing with good posture, and hold onto the back of a chair for added support.
-
Happy baby stretch
The happy baby stretch is a yoga pose and one that many physical therapists recommend as part of their pelvic floor health program. When done properly, this pose stretches your pelvic floor muscles, as well as your hamstrings, inner thighs, hip flexors and other areas.
How to do a happy baby stretch:
- Step 1 — Lie back on your yoga mat with your knees bent.
- Step 2 — Pull your knees toward your body with the soles of your feet facing upward.
- Step 3 — Grab the outsides of your feet with your hands.
- Step 4 — Open your knees slightly wider than your torso and pull them in toward your armpits.
- Step 5 — Breathe steadily through this stretch or rock side to side
- Step 6 — Return to the starting position.
Tip: In this pose, your ankles should be directly over your knees and your knees should be on the outsides of your arms. If it’s difficult to reach your feet, you can also do a happy baby pose with your hands behind your knees.
Strengthen your pelvic floor with Forever Fit
At Forever Fit, we offer comprehensive pelvic rehabilitation services for men and women that can help improve your core strength, bladder control and overall quality of life. Our caring team of licensed physical therapists will work with you to create a program that suits your unique needs. Our offices are located throughout the central Maryland area, including Severna Park and Frederick.
If you’re ready to schedule an initial visit, simply fill out an appointment request form or give us a call to set up an appointment.
