PELVIC FLOOR EXERCISES AND ADVICE FOR MEN
It is important to look after your pelvic floor muscles throughout your life. They help to prevent leakage from your bladder or bowel. Exercising your pelvic floor muscles also encourages your deep tummy muscles to work, which help to stabilise your spine and pelvis. To help you identify the correct muscles:Imagine you are trying to stop yourself passing wind and at the same time trying to stop your flow of urine mid stream. The feeling is one of “squeeze and lift”, closing and drawing up the back and front passages. It is important to do this without squeezing your buttocks or thighs together or holding your breath. You may also imagine that you are lifting your testicles up inside, or try to “twitch” your penis. These help identify your pelvic floor muscles. Exercise as follows:
Once you have identified your muscles, you can exercise in sitting or lying initially. Squeeze your pelvic floor muscles as hard as you can, remembering to breathe. Hold for as long as you can (up to a maximum of 10 seconds) Release and rest for four seconds Repeat as many times as you can (up to a maximum of 10) Now do up to 10 short, sharp contractions.
Perform this sequence up to 6 times a day to strengthen your muscles, or 2 times a day to maintain the strength that you have. When you are confident doing them in sitting try them in standing. When you cough, sneeze, lift any load or participate in strenuous exercise try to lift your pelvic floor muscles up at least a third of their maximum intensity to help support your pelvic organs and your back.
Cambridgeshire Community Services is responsible for providing a range of NHS and social care services in the Cambridgeshire area, commissioned by and accountable to Cambridgeshire Primary Care Trust Code: PFE02 Date produced: 05 Aug 09