Everyone has a Pelvic Floor, even you Men!
- capeconciergept
- Apr 22
- 2 min read
Everyone has a pelvic floor – no matter your gender, race, sexuality, or background – YOU have a pelvic floor! Women’s pelvic floors get a lot of attention, but let’s focus on the men!
Common symptoms of pelvic floor dysfunction in men
Urinary dysfunction including
Leakage
Frequent urination
Increased urgency
Incomplete voiding
Common causes of pelvic floor dysfunction in men
Weak pelvic floor musculature
Enlarged prostate
Tips and tricks for men with urinary dysfunction
Strengthen your pelvic floor
Perform kegels → engage your pelvic floor by thinking about holding in urine or a bowel movement. DO NOT try this while voiding! This should only be done as a cue to help perform a pelvic floor contraction when you are off the toilet.
Kegel progression (for endurance) → this helps prevent leakage associated with strong urges, and helps decrease frequency
Attempt to hold your kegels while laying down for 5 seconds, repeat 10x
Once you’ve mastered this, hold your kegel while in sitting for 7 seconds, repeat 12x
And once you’ve mastered that, hold your kegel while standing for 10 seconds, repeat 20x
Kegel progression (for quick engagement) → this helps prevent leakage during coughing, laughing, lifting, sneezing, or exercise
Attempt to hold your kegel while laying down for 3 seconds – after 3 seconds, fully relax for 3 seconds – contract once again for 3 seconds, followed by relaxation for 3 seconds. Repeat this cycle 10x
Once you’ve mastered this, perform this cycle while sitting in 2 second increments. Repeat 15x
And once you’ve mastered that, perform this cycle while standing in 1 second increments. Repeat 20x
Avoid bladder irritants such as…
Coffee, tea, caffeine
Sugar
Dairy
Carbonated beverages
Citrus fruits
Alcohol
Spicy foods or acidic foods
Improve your water intake
The recommendation for water intake is half your body weight in ounces
For example, a 150 lb person should be consuming around 75 ounces of water daily
Be sure to GRADUALLY increase your water intake
Be patient! You may begin to urinate more frequently as your body adjusts, but we promise this will even out over a short period of time
Avoid voiding “just in case”
Our bladders are very sensitive to training and can quickly learn to void too frequently if we void “just in case” frequently
Be sure to only go to the bathroom when you feel an urge
Don’t forcefully void or rush urination
If you or someone you know is struggling with urinary dysfunction due to weakness or an enlarged prostate, let's set up a pelvic floor assessment. https://www.capeconciergept.com/contact
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