5 Tips for Male Pelvic Floor Care
It is important to take care of the male pelvic floor to prevent problems like urinary incontinence, erectile dysfunction and other disorders related to this part of the body.
Caroline Correia and Mila Pérez Bravo, physiotherapists and founders of Físio Fit Mujer, advise us on this part that is very unknown and neglected for men.
1/ Kegel exercises
Kegel exercises can strengthen the muscles of the pelvic area, which can be especially useful for preventing injuries or urinary incontinence in athletes such as cyclists, football players, etc. after prostate surgery.
How to do them?
Contract your pelvic floor muscles as if you are trying to stop the flow of urine. Hold the contraction for a few seconds and then relax. Repeat several times a day.
2/ Maintain a healthy weight
Excess weight can put pressure on the area, increasing the risk of problems. A balanced diet and regular exercise will be your great allies.
Chronic constipation increases pressure in this area. Eating a high-fiber diet, drinking enough water, and exercising will promote a healthy digestive system.
4/avoidsmoking and excess alcohol
As they can contribute to prostate problems and erectile dysfunction, which can affect this area.
5/ Strengthen abdominal muscles
Strong abdominal muscles can help relieve pressure on the pelvic floor. Do abdominal strengthening exercises regularly and correctly.
6 things to keep in mind when doing regular pelvic floor exercises for men
- maintain adequate breathing:Breathing is important to avoid excessive pressure on the pelvic floor. Instead of holding your breath, breathe in while preparing and exhale while exercising.
- Avoid traditional abdominal exercises: Some traditional abdominal exercises, such as crunches or V-sits, can put too much pressure on the pelvic floor.
- work with core stability exercises:Exercises that work core stability without sudden movements are excellent for strengthening the abdominal muscles without putting excessive pressure on the pelvic floor. What types of exercises are there to strengthen the transverse abdominals?
- Exercise breathing and body awareness: Practicing breathing and body awareness exercises, such as proprioception core or hypopressive exercises, can help you strengthen your core more safely and consciously. These approaches often emphasize body alignment and coordination, which can be beneficial for the pelvic floor.
- Avoid carrying heavy objects Improperly: Lifting heavy objects incorrectly can put pressure on the pelvic floor. If you have to lift something heavy, use proper lifting technique, such as bending your knees instead of your back, exhaling during the effort, and properly activating your abdominals so that intra-abdominal pressure does not increase.
- Consult a health professional: If you have symptoms such as difficulty urinating, pelvic pain, urinary incontinence or erectile dysfunction, it is important that you consult a health professional. They can evaluate your condition and provide you with specific guidance and treatment based on your needs.
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