AM Pilates Studio

Located in Las Vegas, NV USA 702-339-2809

Men, Pelvic Floors, and Squatting 101

1 Comment

656951

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

 


Leave a comment

Got a Pain in the Neck? A Pooch? A Hunchback?

 Do these 7 easy steps to relieve

Neck and shoulder tightness and pain,

Improve your posture and

Strengthen your core with…

The Blooming Flower

Hands on the back of the head. Sit up tall.

Blooming Flower-Step 1
Place your hands on the back of the head. Sit up tall and gently bring your belly to your spine.


Blooming Flower -Step 2 Inhale - bringing your shoulders to your ears.

Blooming Flower -Step 2
Inhale – Gently press your head into your hands feeling your muscles activate in the back of the neck and surrounding the spine. Raise your shoulders to your ears. Continue to sit tall with belly to the spine through the steps.


Blooming Flower - Step 3 Exhale-Release hands from head and float arms down keeping shoulders open and elbows forward. You should feel your shoulder blades (scapula) against your back.

Blooming Flower – Step 3
Exhale-Keep your head lifted, feeling your muscles down your spine.       Release hands from head and float arms down keeping shoulders open and elbows forward.
You should feel your shoulder blades (scapula) against your back.


Blooming Flower - Step 4 Continue Exhaling and floating arms down until they are straight, keeping palms facing up.

Blooming Flower – Step 4
Continue Exhaling and floating arms down until they are straight, keeping palms facing up.


Step 4 Cont.

Step 4 Cont.


Blooming Flower-Step 5 Inhale-Place the back of your hands on your low back.

Blooming Flower-Step 5
Inhale-Place the back of your hands on your low back. Keep your head lifted.


Blooming Flower- Step 6 Exhale-Keeping back of hands on back of hips, gently press your elbows forward.  You should feel a stretch deep in your shoulders.  These are your rotator cuffs-small muscles that are often neglected.

Blooming Flower- Step 6
Exhale-Keeping back of hands on back of hips, gently press your elbows forward.
You should feel a stretch deep in your shoulders.
These are your rotator cuffs-small muscles that are often neglected.


Blooming Flower-Step 7 Drop your chin to your chest and breath slowly in and out. Allow your neck to stretch. Roll your head from side to side to increase the stretch in your upper trapezius muscle-the muscle that is the main culprit for neck and shoulder tightness.

Blooming Flower-Step 7
Drop your chin to your chest and breath slowly in and out. Allow your neck to stretch. Roll your head from side to side to increase the stretch in your upper trapezius muscle-the muscle that is the main culprit for neck and shoulder tightness.

Do this short, easy routine a few times a day

anytime, anywhere!

  • If you have any questions, please call or text me at 702-339-2809. I am happy to speak with you about your unique, amazing body and how you can most efficiently use this awesome creation!

Sincerely,

Alison Marsh