How to strengthen the male pelvic floor

Like its female equivalent, the male pelvic floor is composed of a set of muscles, ligaments and connective tissue that cover the lower cavity of the pelvis. It is closely connected to the abdominal muscles, the lumbar spine and the diaphragm.

There are risk factors that can lead to the weakening of the muscles in the pelvic floor, such as:

• Overweight or obesity
• Age
• Constipation
• Chronic coughing
• Frequent lifting of loads or weights
• Abdominal and/or perineal surgery

But the most common factorin men relates to the prostate and prostate surgery to treat urinary incontinence.

What functions does the male pelvic floor serve?

These muscles have a number of functions:

• They prevent the leakage of urine, gas and faeces, ensuring their proper passage.
• They keep certain structures and organs, such as the bladder and rectum, in the correct place.
• These muscles are responsible for erections, keeping the penis erect and ejaculations.
• They are closely connected to all of your core muscles.
• They trigger important reflexes that protect your guts from strains.

Symptoms of a weakened pelvic floor

When these risk factors come into play, these muscles are weakened, especially after prostate surgery, leading to the following symptoms:

• More frequent urination.
• Difficulty and/or pain when urinating, either during or at the end of the process.
• Discomfort in the pubis and/or lower abdominals.
• Pelvic pain when seated.
• Discomfort during intercourse, erectile dysfunction and pain at the end of ejaculation.
• Sharp pains in the anal sphincter.
• Problems with defecation: pain, bleeding, incontinence and gas leakage.

How to strengthen the male pelvic floor

To prevent and avoid these problems, it is important to strengthen your pelvic floor, and this is best achieved by doing exercises to train it.

This type of training is recommended for men who are going to undergo, or have undergone prostate, rectal or colon treatments; and men who have problems with erections and/or ejaculation.

For this area, Kegel exercises are the most highly recommended form of exercise by experts, as they strengthen the pelvic floor. These exercises consist of repeatedly contracting the pelvic muscles, which can be done by focusing on either the urethral or anal sphincter, or both at the same time.

The most important thing is to identify the pelvic floor muscles by stopping urinating midstream or contracting the muscles that prevent the release of gas, as these movements use the pelvic floor muscles. When you have identified them, you can do the exercises in any position, although initially you will find it easier to do them while lying down.

The best way to perform them correctly is to contract these muscles and then hold them for three seconds, then relax them for three seconds. Try doing this several times in a row, and when your muscles get stronger, try doing it while sitting, standing or walking.

For best results you should concentrate on only tightening the pelvic floor muscles and avoid flexing the muscles of the abdomen, thighs or buttocks. Avoid holding your breath, you should breathe normally during these exercises, and repeat them 3 times a day, with three sets of 10 repetitions.