Training of the pelvic floor for men
Men can also experience incontinence problems due to a weakness of the pelvic floor. Therefore, a few exercises are presented here to prevent this. First, you can do a perception exercise where you lie on your back and your legs are bent.
Now imagine that you have an urge to urinate and try to counteract this by tensing the pelvic floor muscles.Pressure should be felt between the limb, testicles and anus. It is important to take care not to tense the abdominal and gluteal muscles. You should also continue to breathe in a relaxed manner without holding your breath.
When you “blink”, you are once again in the supine position and this time you have stretched your legs. Now the pelvic floor is so tense that a slight tension can be felt. This tension should now be held for a few seconds and repeated 8 to 10 times.
Another exercise is the “Petzauge”, where the pelvic floor is now tensed more strongly. This time again, the tension is held for 3 to 5 seconds and repeated a total of 8 to 10 times. The next level is a combination of the first two exercises.
The exercises are performed alternately (building tension and releasing tension, then tensing significantly and releasing tension again. This combination exercise should also be performed 8 to 10 times. The “Lift” is an exercise where you can imagine a two-story house.
First you are on the first floor and you have a slight tension. This tension is held for at least 3 seconds. Now you want to go up to the second floor and increase the tension significantly.
Again, the tension is held for at least 3 seconds. Then the tension is slowly but steadily released until complete relaxation occurs. Now the lift has returned to the first floor.
An increase in the exercise provides for a stopover on the way back, during which medium tension is held briefly. The exercise “Bloom” is performed in a sitting position and combines the tension of the pelvic floor with breathing. At first, you breathe in slowly through the nose and then breathe out through the slightly open lips.
The lips should really only be slightly open. This is then also called the “lip brake”. You should repeat this exercise 2 to 3 times.
