Male Pelvic Floor Exercises (Kegels): The Complete UK Guide

Why Men Need Pelvic Floor Conditioning

While pelvic floor conditioning is frequently discussed in maternal healthcare, it is equally vital for men. The pelvic floor is a hammock-like layer of muscles supporting the bladder, prostate, and rectum. Strengthening these muscles increases the active closure pressure of the external urethral sphincter, mitigating sudden urgency and after-dribble.

How to Locate the Correct Muscles

To perform pelvic floor contractions effectively, you must isolate the correct muscle group without bearing down with your abdominal or gluteal muscles:

• The Urine Flow Test: Next time you urinate, briefly attempt to slow or stop the flow midstream (do this solely to identify the muscle feeling, not as a routine exercise). The muscles that pull upwards are your pelvic floor muscles.
• The Anus Pull: Imagine you are attempting to suppress passing wind. Squeeze and lift the muscles around your back passage upward towards your navel.

The Recommended Daily Routine

1. Slow Contractions: Squeeze the pelvic floor muscles, hold firmly for 5 to 8 seconds, and then release completely for 5 seconds. Repeat 8 to 10 times.
2. Fast Contractions: Squeeze the muscles rapidly and release immediately without holding. Repeat 10 quick contractions.
3. Frequency: Perform this cycle 3 times per day (e.g. morning, afternoon, evening) in a seated or standing position.