Pelvic Floor Health for Men and Women
While pelvic floor issues are thought of as “women’s issues” — men can face similar challenges, particularly with age. Pelvic floor dysfunction is one of the leading causes of incontinence in older men and may contribute to erectile dysfunction or pelvic pain.
For women, pelvic floor health is critical not only for bladder control and sexual function but also for maintaining proper posture and avoiding conditions like prolapse, where internal organs may drop into the vaginal canal. Pregnancy, childbirth, and menopause all put extra strain on the pelvic floor, making targeted exercises key for long-term health.
In men, a weak pelvic floor can lead to urinary incontinence, erectile dysfunction, or pain during intercourse. Performed regularly, pelvic floor exercises can reduce symptoms, prevent further issues, and enhance sexual health.
4 Effective Ways to Strengthen Your Pelvic Floor
While Kegels are often the most thought of pelvic floor strengthening exercise, they aren’t the only option and are of limited functional use and don’t take the whole kinetic chain into account. Here are four exercises that are accessible to everyone and provide excellent results:
The “Short Foot” exercise
A simple, effective technique for improving pelvic floor stability by activating the muscles of the feet, legs, and core. The exercise focuses on shortening the distance between the ball of the foot and the heel, which helps engage the intrinsic muscles of the feet and encourages better alignment and activation of the pelvic floor.
How to:
- Stand barefoot with your feet about hip-width apart.
- Gently lift the arch of one foot by rolling the weight of the body toward the heel and ball of the foot while keeping the toes relaxed. Imagine pulling the arch upward and inward, as though trying to shorten the distance between the heel and the ball of your foot.
- As you engage the foot, also focus on lifting and engaging your pelvic floor muscles (as if you’re trying to stop the flow of urine).
- Hold the shortened position for 5-10 seconds, then slowly relax and return to neutral. Repeat on both feet, aiming for 10-15 repetitions on each side.
The Short Foot exercise establishes better alignment from the ground up, it promotes stability and supports proper pelvic floor engagement during activities like walking or standing. It’s a great addition to any routine aimed at improving pelvic health and overall body mechanics.
Pelvic Floor Activations with Squats
Squats can help strengthen the pelvic floor while also engaging the legs, glutes, and core. This compound movement is effective for both men and women and can be performed anywhere. You can try mini single-leg squats to better focus on asymmetrical patterns.
How to:
- Stand with feet shoulder-width apart, toes pointing slightly outward.
- Lower your hips as if sitting down in a chair, keeping your knees behind your toes.
- As you lower yourself, focus on engaging your pelvic floor muscles. Imagine pulling them upward and inward (similar to the feeling of stopping the flow of urine).
- Push through your heels to return to standing, maintaining pelvic floor engagement.
- Aim for 10-15 squats in sets of 2-3.
Squats not only strengthen the pelvic floor but also activate the lower body, offering a more comprehensive workout.
Bridge Pose
Bridge pose works the pelvic floor while also strengthening the glutes, hamstrings, and lower back—muscles that all contribute to pelvic stability.
How to:
- Lie on your back with knees bent, feet flat on the floor, and hip-width apart.
- Press through your heels to lift your hips off the floor, creating a straight line from your shoulders to your knees.
- At the top of the lift, squeeze your glutes and focus on gently engaging your pelvic floor by drawing it upward.
- Hold for a few seconds, then slowly lower your hips back to the ground.
- Perform 10-15 repetitions in sets of 2-3.
This exercise can help improve pelvic strength and stability, which can alleviate lower back pain and improve overall posture.
Deep Core Breathing
Breathing exercises can have a profound effect on pelvic floor strength, particularly when paired with core engagement. Core breathing activates the diaphragm, which, in turn, helps to activate the pelvic floor muscles. This exercise is beneficial for both relaxation and strengthening.
How to:
- Lie down on your back with your knees bent and feet flat on the floor.
- Breathe deeply through your nose, expanding your belly as you fill your lungs with air. Imagine your pelvic floor muscles gently relaxing as you inhale.
- As you exhale, engage your pelvic floor by gently drawing the muscles inward and upward. Focus on coordinating your breath with this engagement.
- Repeat for 10-15 deep breaths, taking care to maintain a smooth, controlled rhythm.
This exercise strengthens the pelvic floor and promotes relaxation, reduces stress, and improves breath control, making it a powerful tool for overall well-being.
In Sum
The pelvic floor is often overlooked in regard to physical health, but it plays an essential role in many of the body’s vital functions. For both men and women, maintaining a strong pelvic floor is important for preventing issues like urinary incontinence, pelvic pain, and sexual dysfunction.
Incorporating these exercises into your daily routine can significantly improve your pelvic health, prevent future complications, and enhance your overall quality of life. No matter age nor gender, don’t neglect the strength of this critical muscle group—it’s more important than you might realize.
Here are some of my favorite devices to get the whole chain – foot to core integrated.
Sidekick AxisBoard https://sidekicktool.com/products/axisboard
Naboso Kinesis Micro Wobble Board https://bit.ly/4fFkw2M