We often think of pelvic floor health as a women's issue, but men need strong pelvic floor muscles too! These muscles help control your bladder and bowel, and they're important for sexual function.

About one in eight men have problems with their pelvic floor. Weak pelvic floor muscles can lead to issues like leaking urine or stool.

The good news is that pelvic floor exercises can help strengthen these muscles and improve your overall health.

Pelvic floor health for men

Imagine your pelvic floor as a hammock that supports your bladder, prostate, and bowel. When these muscles are strong, they help you control your bladder and bowel, and they also play a role in sexual function.

But sometimes, these muscles can get weak or damaged. This can happen due to things like:

• Prostate surgery, also known as a prostatectomy
• Overactive bladder
• Diabetes
• Constipation
• Being overweight
• Stress
• Infection
• Sudden increase in activity

If your pelvic floor isn't working properly, you might experience problems like leaking urine or stool.

How do I know if I have a weak pelvic floor?

If you're a man and you're experiencing erectile dysfunction, it might be a sign of a weak pelvic floor.

Other signs of a weak pelvic floor include:

• Leaking urine or stool, especially during exercise or when you sneeze or cough
• A sudden urge to pee or poop
• Feeling like you haven't fully emptied your bladder or bowels

Pelvic floor dysfunction (PFD) is a condition that affects men and women. It can cause a variety of problems, including:

• Weak urine stream
• Difficulty peeing
• Painful bowel movements
• Pain in the pelvis, tailbone, abdomen, testicles, groin, hips, or penis
• Pain during sex
• Constipation or diarrhoea

If you're experiencing any of these symptoms, it's important to talk to your doctor. They can help you diagnose the problem and recommend treatment options, such as pelvic floor exercises.

How do I strengthen my pelvic floor?

Seeing a pelvic floor physiotherapist is the best way to get personalised advice and learn the right exercises. But, we've got some beginner tips below:

Finding your pelvic floor muscles

Next time you're peeing, try stopping and starting the flow. Those are the muscles you want to work on.

Tips for doing pelvic floor exercises:

• Focus on the right muscles: Avoid clenching your thighs or butt.
• Relax your tummy: Take deep breaths and imagine your belly filling with air.
• Feel the movement: Your penis should move slightly when you squeeze.
• Let's get started!

Kegel exercises for men

Here’s a simple exercise you can do anywhere:

Squeeze and lift: Tighten the muscles around your anus like you're trying to stop yourself from passing gas.
Hold it: Try to hold the squeeze for 8 seconds. If that's too hard, hold for as long as you can.
Relax: Release the muscles completely.
Repeat: Do 10 repetitions, 3 times a day.

Remember, it's always best to work with a pelvic floor physiotherapist to make sure you're doing the exercises correctly and safely.

Incontinence management for men

Living with incontinence? Don't worry, you can still live a comfortable and confident life.

Invizi is here to help! Our products are designed to make your life easier.

Light leaks?

Our Invizi Guards will be your go-to. They're super absorbent and can help you stay dry and odour-free for up to 12 hours.

Need more protection?

Our pull-ups and slips offer a higher level of absorbency for moderate to heavy urinary incontinence and are great for those with low mobility and/or bowel incontinence.

Not sure what product is right for you? Take our Invizi Fit quiz to find the perfect product for your needs.