Why and how should I strengthen my pelvic floor?
The pelvic floor is a group of muscles rather like a hammock, stretching from the pubis to the coccyx. It supports the organs inside the lower abdomen. This set of muscles has a key role in controlling the bladder, the sphincters (circular muscles) and movement through the intestines. It needs to have good tone for continence.
- age-related loss of muscle tone;
- lack of exercise;
- surgery on the lower abdomen.
Keeping your pelvic floor toned will give you better bladder control. As with all muscles, the message is “use it or lose it”!
- Here is an exercise to do at home every day, to strengthen your pelvic floor.
- Sit with your back straight, or lie down. Your abdomen and buttock muscles must be relaxed.
- Now imagine that you are trying not to pass wind or diarrhoea: for this, you squeeze various muscles of the pelvic floor that close the sphincters. These are the muscles that need strengthening.
- Squeeze (the base of your penis should lift slightly).
- Keep squeezing for 5 seconds.
- Relax for 10 seconds.
- Start again.
Repeat this exercise several times every day. After two or three weeks you should feel your muscles getting stronger.
I am a Man.
Peter, 61I’m a very active person. I like going out with friends, going on holiday and taking care of my grandchildren... > Read more
Michel, 68Two years ago I had prostate cancer. It’s tough for anyone to try and deal with but the worst thing for me was the lack of control... > Read more
Tom, 52I’m a sales rep which means that I’m on the road most of the day, and there are not always toilets available when I need them... > Read more