Exercise of any type has numerous physical benefits including a stronger body and mind, plus reduced stress levels. Many men find that with the right exercise, you can reduce urine leakage, and even have a better sex life! These pelvic floor exercises for men target the pelvic floor muscles as well as your bladder. Together they'll improve your bladder control and help you deal with urine leakage.
Before doing the exercises, you need to learn how to find your pelvic floor muscles. One way to do this is by tightening the same muscles you use while trying not to break wind. Alternatively, another way is to try to stop or slow down the flow of urine whilst urinating. The muscles you use for both of these are your pelvic floor muscles.
Stopping and slowing down the flow of urine is not a pelvic floor exercise and shouldn't be used as an exercise, as it could disrupt the normal emptying reflex. It's simply a way to locate the right muscles. If you have trouble finding the right muscles you can consult a physiotherapist who specialises in pelvic floor muscles.
If you're new to the exercises you can do them lying down. Initially your muscles aren't strong enough, so you need to have them work against gravity. Lying down also makes it easier to feel that the right muscles are working and that they're clenched to the maximum. Try to find the position in which you are most comfortable. You can lie down with your knees bent and feet on the floor, or with your legs resting on a pillow or chair seat.
Remember, good results take time and it will take several weeks before you notice improvement. Until then, make sure you do these exercises daily.
