How to Strengthen Pelvic Floor Muscles for Men
Pelvic floor health is often discussed for women, but men also benefit greatly from pelvic floor strengthening. These muscles play a vital role in bladder control, sexual health, and core stability. Whether you’re recovering from prostate surgery, managing leakage, or improving athletic performance, our Hamilton & Stoney Creek physiotherapists explain how men can safely strengthen their pelvic floor.
1. Why Pelvic Floor Strength Matters for Men
The male pelvic floor supports the bladder and bowel and contributes to erectile function. Weakness may lead to leakage, urgency, or reduced sexual performance. Strengthening restores control and confidence.
2. Learn to Identify the Pelvic Floor
To locate these muscles, imagine stopping the flow of urine midstream or preventing gas. That subtle internal lift is your pelvic floor engaging. Tip: Avoid practicing during urination—this should only be used once to identify the muscles.
3. Start with Gentle Contractions
While exhaling, gently lift and contract the pelvic floor for 3–5 seconds, then fully relax for equal time. Repeat 8–10 times. Release is as important as contraction—don’t over-clench.
4. Add Quick Contractions (“Flicks”)
Perform 5–10 quick lifts in succession to train your pelvic floor to react during coughing, sneezing, or lifting weights. This builds reflexive strength.
5. Integrate with Core and Posture
Combine pelvic floor work with core stability moves like planks, bridges, and squats. Good posture ensures the pelvic floor activates effectively with your breathing and abdominal muscles.
6. Common Mistakes to Avoid
- Clenching buttocks or thighs instead of the pelvic floor
- Holding your breath (always exhale on the lift)
- Never relaxing between reps (can cause overactivity)
7. When to Seek Professional Guidance
If you have persistent leakage, post-prostate surgery symptoms, or pelvic pain, book an assessment with a pelvic health physiotherapist. Our Hamilton & Stoney Creek team can tailor exercises for your specific needs.
Pelvic Floor Physiotherapy for Men in Hamilton & Stoney Creek
Men’s pelvic health is often overlooked, but help is available. Book a free 15-minute consultation with our physiotherapists to learn safe and effective ways to strengthen your pelvic floor.