Want better sex and bladder control? Discover how this type of exercise could solve your intimate problems
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Disclaimer: This article cannot be considered medical advice. Remember to consult with your doctor first before starting any fitness regimen.
Many people talk about the importance of an active lifestyle to stay fit and supple.
Exercise, they say, is key to looking and feeling good for longer, and people are becoming increasingly aware that staying active is the best way to keep age-related health issues at bay.
However, not all types of exercise have the same benefit. One particular exercise, specifically designed to strengthen a specific area of the body, has been linked to some surprising health benefits.
We’re referring to pelvic floor exercises, which are becoming an increasingly important part of men's health.
Thirty-year-old Joe Ward from London recently learned firsthand the importance of a strong pelvic floor following emergency back surgery and surviving sepsis.
Joe was left with double incontinence, which made him unable to function sexually and control his bladder or bowel movements.
'For six months, I had to use pads—like someone 50 years older than me—because I was having leakages and accidents,' he said.
'It was tough, especially in social situations.'
'And for a long time, I didn't feel like a real man because I couldn't function sexually, which was very upsetting.'
To add, his doctors told Joe that we would have to use catheters for life—a thin tube inserted into the bladder to empty it.
'I still had the ability to control my pelvic floor, but it was very weak,' Joe said.
However, amid all the troubles, Joe was introduced to a simple way to assist with his symptoms and increase his overall physical functioning through pelvic floor exercises.
'By doing the exercises three times a day, I strengthened the muscles and learnt how to retrain my brain to recognise nerve signals from the area,' he added.
'Around a month later, my control started to return, and my sexual function is nearly back to what it was.'
The pelvic floor muscles and ligaments support the bladder, rectum and other tissues such as the vagina. They are usually discussed in women's health, as childbirth can weaken the muscles, which may then lead to urinary incontinence.
However, many don’t realise—especially men—the role of a strong pelvic floor when it comes to erectile function and reducing post-operative issues after prostate surgery or tackling sexual dysfunction.
'Most men don't know what these muscles are, what they do and how to train them,' said Ashwin Sridhar, a Consultant Urologist at University College London Hospital.
It is recommended that all men over 50—especially those who are overweight, have asthma, or smoke—should consider pelvic floor exercises as a keystone in their overall physical maintenance.
The exercise involves lifting and squeezing the pelvic floor muscles as if you were trying to stop yourself from passing wind.
Heather Groarke, a Specialist Nurse from Prostate Cancer UK, recommended doing the exercise four to six weeks before the surgery to start strengthening the muscles as it can be hard to do the exercise immediately after surgery due to bruising and pain.
But she also reminded not to overdo the exercise as the muscles tend to malfunction when overworked. Doing it more than three or four times a day can be counterproductive.
Lucy Burrows, a Physiotherapist agreed and explained that an overactive pelvic floor can lead to chronic pain.
'If men contract their pelvic floor too much, it can lead to pain in the lower abdomen, testicles, penis and buttocks, as well as sexual dysfunction, constipation and other bowel problems,' she explained.
Groarke also added that the best way to ensure one is doing it right is to stand in front of a mirror and check that the scrotum and the base of the penis lift slightly while doing the exercise.
It may also help to place your fingers just behind the scrotum to check that the muscles lift up and away from your fingers when you tighten them.
Once you’ve got the technique down, pelvic floor exercises can be done while sitting, standing or lying down, and it’s suggested that you perform ten of them slowly (tighten the muscles for 10 seconds) and ten fast ones (tighten the muscles for one second each time).
Alternatively, you can download an app such as Squeezy—endorsed by the NHS—to offer you a handy reminder to do them.
Joe shared how much the exercise has benefited him: 'I'm dating again, and plan to be open about things early in a relationship.'
'Now that I'm educated about the importance of pelvic floor exercises, it seems crazy that this isn't something [that] is regularly discussed with men.'
'For the average man, it can help with so many things. Doing them feels like a no-brainer.'
Members, do you struggle with a weak pelvic floor muscle? What did your doctor advise you to do to handle such a problem? Share them with us in the comments below!
Many people talk about the importance of an active lifestyle to stay fit and supple.
Exercise, they say, is key to looking and feeling good for longer, and people are becoming increasingly aware that staying active is the best way to keep age-related health issues at bay.
However, not all types of exercise have the same benefit. One particular exercise, specifically designed to strengthen a specific area of the body, has been linked to some surprising health benefits.
We’re referring to pelvic floor exercises, which are becoming an increasingly important part of men's health.
Most men are unfamiliar with the pelvic floor muscle and how it can affect their bladder and sexual function. Image source: Freepik.
Thirty-year-old Joe Ward from London recently learned firsthand the importance of a strong pelvic floor following emergency back surgery and surviving sepsis.
Joe was left with double incontinence, which made him unable to function sexually and control his bladder or bowel movements.
'For six months, I had to use pads—like someone 50 years older than me—because I was having leakages and accidents,' he said.
'It was tough, especially in social situations.'
'And for a long time, I didn't feel like a real man because I couldn't function sexually, which was very upsetting.'
To add, his doctors told Joe that we would have to use catheters for life—a thin tube inserted into the bladder to empty it.
'I still had the ability to control my pelvic floor, but it was very weak,' Joe said.
However, amid all the troubles, Joe was introduced to a simple way to assist with his symptoms and increase his overall physical functioning through pelvic floor exercises.
'By doing the exercises three times a day, I strengthened the muscles and learnt how to retrain my brain to recognise nerve signals from the area,' he added.
'Around a month later, my control started to return, and my sexual function is nearly back to what it was.'
The pelvic floor muscles and ligaments support the bladder, rectum and other tissues such as the vagina. They are usually discussed in women's health, as childbirth can weaken the muscles, which may then lead to urinary incontinence.
However, many don’t realise—especially men—the role of a strong pelvic floor when it comes to erectile function and reducing post-operative issues after prostate surgery or tackling sexual dysfunction.
'Most men don't know what these muscles are, what they do and how to train them,' said Ashwin Sridhar, a Consultant Urologist at University College London Hospital.
It is recommended that all men over 50—especially those who are overweight, have asthma, or smoke—should consider pelvic floor exercises as a keystone in their overall physical maintenance.
The exercise involves lifting and squeezing the pelvic floor muscles as if you were trying to stop yourself from passing wind.
Heather Groarke, a Specialist Nurse from Prostate Cancer UK, recommended doing the exercise four to six weeks before the surgery to start strengthening the muscles as it can be hard to do the exercise immediately after surgery due to bruising and pain.
But she also reminded not to overdo the exercise as the muscles tend to malfunction when overworked. Doing it more than three or four times a day can be counterproductive.
Lucy Burrows, a Physiotherapist agreed and explained that an overactive pelvic floor can lead to chronic pain.
'If men contract their pelvic floor too much, it can lead to pain in the lower abdomen, testicles, penis and buttocks, as well as sexual dysfunction, constipation and other bowel problems,' she explained.
Groarke also added that the best way to ensure one is doing it right is to stand in front of a mirror and check that the scrotum and the base of the penis lift slightly while doing the exercise.
It may also help to place your fingers just behind the scrotum to check that the muscles lift up and away from your fingers when you tighten them.
Once you’ve got the technique down, pelvic floor exercises can be done while sitting, standing or lying down, and it’s suggested that you perform ten of them slowly (tighten the muscles for 10 seconds) and ten fast ones (tighten the muscles for one second each time).
Alternatively, you can download an app such as Squeezy—endorsed by the NHS—to offer you a handy reminder to do them.
Joe shared how much the exercise has benefited him: 'I'm dating again, and plan to be open about things early in a relationship.'
'Now that I'm educated about the importance of pelvic floor exercises, it seems crazy that this isn't something [that] is regularly discussed with men.'
'For the average man, it can help with so many things. Doing them feels like a no-brainer.'
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