In this blog, we are going to discuss a topic often overlooked in the fitness world – the male pelvic floor.

Yes, men do have a pelvic floor too, and understanding its anatomy, benefits, and activation can help support your clients’ fitness journey. We are going to explore the lesser-known aspects of the male pelvic floor and how its engagement can contribute to overall health and well-being.

Anatomy of the Male Pelvic Floor

The pelvic floor is a complex network of muscles, ligaments, and connective tissues that support the pelvic organs and play a vital role in bladder and bowel control. While it’s widely known among health professionals that women have a pelvic floor, men tend to be less informed about its existence and importance.

  1. Location and Structure: The male pelvic floor is located between the pubic bone at the front and the coccyx (tailbone) at the back. It forms a hammock-like structure that supports the bladder, rectum, and other pelvic organs. The pelvic floor muscles include superficial and deep muscles and there are several involved, including the bulbospongiosus, ischiocavernosus, puborectalis, pubococcygeus, iliococcygeus and coccygeus muscles.
  2. Function: The primary functions of the male pelvic floor include maintaining continence, supporting pelvic organs, and aiding sexual function. Engaging these muscles can also contribute to better core stability and overall body strength.

The Benefits of Activating the Male Pelvic Floor

Now that we know about its existence and structure, let’s explore the numerous benefits of engaging the male pelvic floor.

  1. Enhanced Core Stability: A strong pelvic floor is an integral part of a stable core. By activating and strengthening these muscles, men can improve their ability to stabilise the spine during various exercises and physical activities, reducing the risk of injury.
  2. Bladder and Bowel Control: Pelvic floor exercises can help men improve bladder and bowel control, which is especially important for those with issues like urinary incontinence.
  3. Support for Pelvic Organs: Engaging the male pelvic floor provides crucial support for the bladder, rectum, and prostate, promoting better overall pelvic health.
  4. A strong pelvic floor is linked to improved sexual function

How to Engage the Male Pelvic Floor

Now that we understand the significance of the male pelvic floor, let’s explore two simple exercises to engage and strengthen these muscles.

  1. Pelvic Floor Exercises: These exercises involve contracting and relaxing the pelvic floor muscles. To do this, squeeze the muscles you would use to stop the flow of urine mid-stream as well as hold in wind, hold for a few seconds, and then release. Repeat this process for several sets, gradually increasing the duration and intensity.
  2. Bridge Pose with Pelvic Floor Engagement: During a bridge pose, focus on gently engaging the pelvic floor while lifting your hips off the ground. This will help activate the muscles while also strengthening your glutes and core.

To understand the pelvic floor better, register to listen to our short CPD training led by a physiotherapist specialising in pelvic floor health.

Conclusion:

It is evident that the male pelvic floor is a fundamental yet often overlooked aspect of overall health and fitness. By bringing awareness to its existence and highlighting its benefits, we hope to inspire fitness professionals and healthy adults alike to incorporate pelvic floor exercises into their routines. A strong pelvic floor can lead to improved core stability, better bladder and bowel control, and enhanced sexual function – all essential components of a healthy and enjoyable life. Develop your knowledge and understanding further to help build your confidence to discuss this topic with clients.