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A Man’s Core
For the past months, my articles have been focused on incontinence in general. Pelvic exercises have long been considered a useful way for women to restore their muscle tone after giving birth, but increasing evidence is emerging that men can also benefit.
Research suggests that pelvic floor exercises are highly effective in helping men who have problems developing and sustaining an erection. Studies suggest that the same exercises can help men with erectile dysfunction (impotence) and premature ejaculation, and also those who experience 'dribbling' after urinating.
Guess what? Pelvic floor rehabilitation can not only help men with urinary leakage but also can improve the quality of orgasm. Pelvic floor workouts can increase awareness of sexual sensations and enhance sexual enjoyment for both men and women.
The big squeeze
Some of my male patients complain of getting up too many times during the night. Others complain that “orgasmic sensations aren’t the same as they use to be.” Pelvic floor exercises target key muscles, which support the bladder and the bowel. The pelvic floor is made up of layers of muscle that stretch from the tailbone at the back to the pubic bone in front. Strengthening this layer of muscles around the penis will improve the blood supply in the pelvis and thus enhance orgasmic sensations by strengthening the pelvic muscles that produce ejaculation by their contraction and overall bladder control. Although the exercises have to be learned, with practice they can be carried out while watching TV or doing activities of daily living.
How to begin
Find your pelvic floor muscles. Sit or lie comfortably with the muscles of your thighs, bottom and stomach relaxed. Try to tighten the ring of muscles around your anus without squeezing your bottom. Be focused about this. Visualize a cord, coming up through the center of your body and somebody pulling it from the top. If you do this correctly, you are engaging key muscles that will bring strength to your pelvic floor. Count to five, then release and relax. The relaxation should have a distinct feeling of “letting down.” You should have a definite feeling of ‘letting go'. Perform this exercise 8-10 times, resting for 10 seconds after each tightening of the muscles. Follow this by 5-10 short, strong squeezes in quick succession. This process should be practiced 3-4 times per day.
Should I seek drugs for treatment?
The benefits of pelvic floor exercises are endorsed by numerous experts in urology and continence care clinicians. Research points to an impressive improvement in symptoms with pelvic floor exercise. One survey conducted in Europe indicated that of 55 men with an average age of 59 who had experienced erectile dysfunction for six months or more, of those men taking part in the pelvic floor rehabilitation therapy:
-40% regained normal erectile function
-35.5% improved
-25.5% showed no difference
Perhaps the most dramatic of the findings of this study was the improvement resulting from pelvic floor exercises compared to the use of Viagra – the results were the same.
Go for it!
Pelvic floor exercise has been neglected by men and women for many years. Historically, women have been advised to perform pelvic floor exercises especially before and after childbirth, hysterectomy or menopause. Today, research shows that it is equally important for men to maintain muscle tone and function of their pelvic floors.
I am a Continence Nurse Specialist for Woodbury Health Products and WoodburyHealthCenter.com. My mission is to provide support to the millions of Americans who suffer with incontinence, often in silence and shame.
As a clinician, I hope to facilitate a healthier way of thinking about incontinence and to remove the taboo associated with it in America.
I received my nursing degree from the University of Portland, Oregon in 1994. I enjoy working with both patients and caregivers to provide them with expert consultation and dignified product solutions. With years of clinical experience, I realize the impact and importance of the support I can provide to people living with incontinence.
Robin Howe, RN BSN
Continence Nurse Specialist
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