On the road to pursuing health and a good quality of life, male friends often focus on training muscle strength, cardiovascular health, and other aspects, but they tend to overlook a key area – the pelvic floor muscles. In fact, exercises for the male pelvic floor muscles have a crucial impact on overall health and quality of life.
The pelvic floor muscles, like a “suspension net,” support the organs in the pelvic cavity, including the prostate, bladder, and rectum, among others. For men, with age, unhealthy habits, or certain illnesses, the functionality of the pelvic floor muscles may gradually weaken.
So, what problems can arise from weakened pelvic floor muscle function? Firstly, urinary incontinence may occur, especially during coughing, sneezing, or intense physical activity when urine involuntarily leaks, causing significant inconvenience in daily life. Secondly, it may also affect male sexual function, leading to erectile dysfunction or premature ejaculation, among other issues. Additionally, the tension or weakness of pelvic floor muscles may trigger chronic pelvic pain, impacting daily work and life.
Fortunately, through targeted exercises, we can effectively strengthen the pelvic floor muscles to prevent and improve these issues.
The simplest and most common exercise for the pelvic floor muscles is Kegel exercises. First, locate the pelvic floor muscles by attempting to stop the urine flow during urination – the muscles contracted at that time are the pelvic floor muscles. Then, during non-urination times, practice contraction and relaxation. Contract for 5 – 10 seconds, then relax for 10 seconds, repeat 10 – 15 times as one set, and perform 3 – 4 sets daily.
In addition to Kegel exercises, there are other exercise methods available. For example, full-body exercises like squats, hip bridges, can indirectly work the pelvic floor muscles.
When exercising the pelvic floor muscles, it is important to maintain the correct posture and breathing technique, avoiding excessive force or incorrect contractions. Moreover, consistent long-term exercise is necessary to achieve favorable results.
In conclusion, male friends, do not overlook pelvic floor muscle exercises. This is a simple yet effective health investment that ensures the quality of your life and keeps you healthy and vibrant as time passes.
