In last week’s blog, I covered some invaluable exercises for women, to help strengthen the pelvic floor muscles. This week, it’s the guys’ turn, as I offer a few simple methods for bringing greater balance to this vital area.
So what are the pelvic floor or ‘PC’ muscles, and why is it so important for men to do regular pelvic floor exercises? Well, these muscles form a ‘hammock’ at the base of the pelvis, supporting the prostate gland, the bladder and the bowel. They also help to control the workings of these organs – but during strenuous activities like lifting or jumping, or even during coughing or sneezing, the pressure on the pelvic floor can lead to a brief but embarrassing loss of control of the bowel or bladder.
As guys grow older, many can develop urinary problems associated with a weakened prostate gland and a lack of control in the pelvic floor. Obviously, this possibility is great motivation to work this area, to prevent any embarrassing episodes! But that’s not the only reason for spending a little time each day on some simple exercises. With orgasm beginning from the prostate and perineum, working your PC muscle can also strengthen erections, intensify orgasms and even help you to separate orgasm from ejaculation.
Here’s a way to test the strength of your PC muscle. When you’re about to urinate, stand on the toes and balls of your feet, then take a deep breath in and begin to pee as you slowly exhale. Then mid-stream, inhale and squeeze your pelvic floor muscles to stop the flow. Exhale and continue peeing. Try and repeat a few times until you’ve finished. If you find this difficult, you probably have a weakened pelvic floor.
Don’t worry too much if that’s the case. There’s a quick and easy daily exercise you can do anywhere to retrain your pelvic floor, and once you’ve incorporated it into your routine, you’ll soon start to notice a difference. You can do this anytime, and anywhere, without anyone even knowing what you’re up to.
First of all, familiarise yourself with your PC muscles. There are actually two distinct areas to focus on:
Step 1: Tighten the muscles around the entrance to the anus, as if you’re trying to stop yourself going to the toilet. After you’ve tightened this area, let go and relax completely.
Step 2: Now get a sense of the muscles further forward, around the ‘front passage’ closer to the bladder and urethra. Pull up hard as though you’re preventing the flow of urine, then let go completely.
Step 3: Next tighten the muscles of both these areas at once, holding on for a few seconds, then letting go and relaxing for around 30 seconds.
Step 4: Do 3 quick, hard squeezes in a row of both sets of muscles, resting for 5 seconds between each flex.
Step 5: Alternate steps 3 and 4 a few times in a row, resting for 30 seconds between each sequence, and remembering to breathe normally throughout.
Just a few minutes of this each day can be enough to make a dramatic improvement to your control of this area, a more balanced sacral chakra, stronger erections, delayed ejaculation and more intense orgasms – and all things considered, that’s a great incentive for any guy who’s interested in enjoying a healthier body, and better sex!
In love and light