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Men, Pelvic Floors, and Squatting 101

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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:

  • Incontinence
  • Low-Back Pain
  • Core Weakness
medically accurate illustration of the pelvic floor muscles

Medically accurate illustration of the male pelvic floor muscles.

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.

Senior Hispanic couple with potted plants and dog outdoors

Senior Hispanic couple with potted plants and dog outdoors

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

Fit senior man doing a squat

This is an active squat-where the gluteal muscles (butt muscles) and quads (front of the legs) are being used.

 

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.

male-pelvic-floor-exercises

 


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. 

 

Sincerely,Headshot BW

Alison Marsh – Founder of AM Pilates & Posture and YourPregnantCore.com

 

Author: Alison B. Marsh

Hi! I'm Alison B. Marsh. I am a Pilates instructor and owner of AM Pilates & Posture in Las Vegas, NV. I am also the creator of DK Body Pregnancy Pilates certification and blogger at YourPregnantCore.com: Pre & Postnatal Pilates Education I am a wife to Chris, mother to Madison and Daniel (both adopted), Step-mother to Caitlyn and Kirsten, and mother to Zechariah born in July 2015, our first biological child. Feel free to contact me at alisonb.marsh@gmail.com

One thought on “Men, Pelvic Floors, and Squatting 101

  1. Very informative article. Thanks for sharing.

    Liked by 1 person

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