A variety of information is on-line about pelvic floor health for women.
But not so much for men.
Men have pelvic floors just as women do-and their pelvic floors are just as important as women’s.
Embarrassment aside, let’s explore proper conditioning of the male pelvic floor.
Why men need to work on pelvic floor health?
A healthy pelvic floor will help to prevent the following issues:
- Low-Back Pain
- Core Weakness
The pelvic floor connects to the sacrum and coccyx -the bone at the base of our spine (see pic)
A properly conditioned pelvic floor will properly support the sacrum, which provides support for the pelvis and low back.
At the end of this post is a guide with detailed instructions on how to exercise the pelvic floor. Or click here for the pelvic floor exercise guide.
Just like any other muscle, the pelvic floor must also be stretched, in addition to strengthened.
How to stretch the pelvic floor:
The best way to stretch the pelvic floor is to sit in a squatting position, like this gentleman in the picture to the right.
How to get up from a squatting position:
It is not easy to get back up from a deep squat, which is why many people do not attempt the full squat.
That is what your gluteal muscles (butt muscles) are for.
Follow these steps to get out of a deep squat:
Step 1: Engage the core-abdominal muscles and inhale.
Step 2: Exhale-Pressing down into the feet, with weight into the heels, using the glutes, and stand up. It’s all about leg strength.
Watch this video showing how to safely get into and out of a deep squat:
Active Squatting to Build the Glutes
The gentleman to the left is doing an active squat, as an exercise, rather than the passive squat.
A Pelvic Floor Exercise Guide to Print
Click on the guide below to download and print for detailed instructions on how to exercise the pelvic floor.
Print a few or print a bunch and pass them on.
Every male needs to work their pelvic floor.
Click on the image of the guide below to download for saving or printing.
Thank you for taking the time to learn about pelvic health for men.
As some of my readers know, I specialize in pre and postnatal Pilates. But, I also have several male clients in my AM Pilates business. With all of my education on pelvic health for women, I began applying the same techniques with my men. My male clients feel stronger and more in-control when incorporating their pelvic floor.
If you are a fitness professional who works with men, incorporate pelvic floor exercises with them. Embarrassment aside.
Questions? Comments? Please leave them in the comment box.
Alison Marsh – Founder of AM Pilates & Posture and YourPregnantCore.com