Pelvic Floor Muscle Exercises
(from Ohio State University, University Medical Center)
This group of muscles have been generally ignored by men, and left to grow weak causing poor urinary control, and contributing to prostate dysfunction.
PROSTATE AEROBICS MAY WELL BE THE MOST IMPORTANT EXERCISE A MAN CAN DO TO BE PROACTIVE ABOUT THE HEALTH OF HIS PROSTATE
What Is The Pelvic Floor?
The Pelvic Floor is a ''hammock'' of muscles that supports the internal abdominal and pelvic organs. Keeping these muscles toned and strong creates the strong foundation necessary for healthy bladder, bowel, prostate and genito-urinary function.
The lower part (floor) of the pelvis is made
up of layers of muscle and other tissues that stretch
like a hammock from the tail bone at the back to the
pubic bone in front. The pelvic floor muscles control
the bladder and the bowels. Prostate Aerobic
exercises are directed at these muscles.
How Do You Exercise These Muscles?
You exercise these muscles by squeezing and relaxing them. This takes effort and practice.
How Do I Find the Right Muscles?
To make sure that you are exercising the right muscles, try starting and stopping your urine stream. This exercise will help you find the correct muscles. Repeat this exercise once a week to check whether or not you are using the right muscles. Do not tighten your buttock or thigh muscles when doing these exercises. Relax your stomach muscles as much as possible When you are standing and squeeze your pelvic floor muscles, you should see your penis move slightly.
How Do I Do These Exercises?
Begin by squeezing the muscles for a count of four (4), then relax for a count of four (4). At first, you can only squeeze the muscles for 1-2 seconds, control will be minimal but as your muscles get stronger, you will be able to hold to the count of four (4). You will know the difference when a full healthy contraction and relaxation is experienced. Work up to repeating these exercises for five (5) minutes twice a day. Remember to relax between each squeeze and just let the muscles go loose. Do not push down.
Where Will I Do The Exercises?
The short answer is anywhere, the longer answer is that as you become more toned and proficient you will find yourself finding all manner of creative times when these can be done.
Remember: Always squeeze your pelvic floor muscles when you:
Are There Any Precautions?
Some people exercise more than they should, hoping that they will regain bladder control quicker and achieve prostate health immediately. If you exercise too much or too soon, your bladder control may get worse for awhile. Start slowing and increase the amount of exercise slowly. Follow the guidelines. Be sure to breathe during the exercises. Holding your breath may put extra pressure on your pelvic muscles.
There are different sets of exercises you can do. Select the one that is best suited for you and do it regularly. Always keep in mind that you should keep your other muscles relaxed (don't use momentum).
Remember that the results will not be evident
the instant you're done your first bunch of exercises. It takes time, like
with any muscle that you begin "training" regularly. If you have a personal
trainer tell him/her about it and they can incorporate Prostate Aerobics
into their training programs.