Pelvic floor training for men

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The pelvic floor concerns men too! Strong pelvic floor muscles are good for sport, potency and preventing incontinence.

Do men have a pelvic floor?

Yes, men have a pelvic floor too. But its importance is often underestimated even today. Yet the pelvic floor is relevant to men not only in everyday life and for sport, but particularly in the case of prostate-related health problems and many men’s potency too. Pelvic floor training is worth the effort!

Men’s pelvic floor muscles

The male pelvic floor is more stable and has stronger muscle layers than those of women. One of the reasons for this is that the male pelvic floor encircles 'only' two openings: the anus and the urethra.

Training geared to men

The pelvic floor forms the lower barrier and ensures that the organs are held in the abdominal cavity (in german).

Supporting function after prostate surgery

The prostate is a gland located below the bladder. Should problems with the prostate gland occur, an operation or even removal follows. When the bladder no longer has this support, patients can suffer incontinence. The pelvic floor can take over the supporting function and provide stability.

Pelvic floor training for incontinence

Pelvic floor training is always worthwhile. It helps prevent bladder weakness or at least alleviate symptoms. Depending on the cause and extent, a distinction is made between

Pelvic floor impacts erection

During an erection, blood flows into the erectile tissue. Tight pelvic floor muscles make it more difficult for the blood to flow back out of the erectile tissue. A well-trained pelvic floor can therefore help maintain an erection and delay ejaculation. In addition, pelvic floor training improves overall blood flow to the penis and testicles, which can enhance potency.

Increased potency through effective training

To increase potency, the pelvic floor should be trained and strengthened regularly – ideally for at least six months. Men with erectile dysfunction should talk to a doctor or physiotherapist to find out what the cause is. The reason could not only be a weak pelvic floor, but also a tense pelvic floor or factors such as medication or stress.

Train the pelvic floor with the right exercises

In competitive sports like professional football, athletes specifically train their core muscles and thus the pelvic floor muscles too. But before starting at this level, it is first important to understand which muscles should be tightened. Therefore, the first stage of pelvic floor training is to be aware of the pelvic floor and to learn which are the correct muscles to tighten.

Training in everyday life

We can also heed and train our pelvic floor during our everyday activities:

  • Before subjecting the body to excessive pressures such as lifting a heavy box – or also coughing or sneezing – it’s important to consciously tighten the pelvic floor muscles. This manoeuvre is known as «the knack».
  • When standing, walking and sitting, keep a straight posture.
  • When getting up from a lying position, first roll to the side.
  • Don't push too hard with bowel movements.

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