Incontinence Exercises for Men
Pelvic Floor Exercises (Kegel Exercises)
Although many people think of incontinence being a female problem, it is relatively common in men too, especially as the reach their retirement years. Just as pelvic floor exercises (sometimes called kegel exercises) are an effective treatment for Female incontinence they can also help Male incontinence too.
For men with stress or urge incontinence, pelvic floor exercises can reduce leaks in just 2 to 4 months and may even eliminate them within a year. Pelvic floor exercises are simple to do, and because no one can tell when you’re doing them, you can get your muscles into shape anywhere, at any time.
Here are some simple steps on how men can do pelvic floor exercises.
1. Find your pelvic floor muscles
When using the toilet, try to pause whilst urinating. If you are able to stop the flow of urine and then start again then you’ve successfully contracted your pelvic floor muscles and completed your first pelvic floor exercise. If you’ve not been able to stop the flow then try contract the muscles again, it should feel like a lift and squeeze (as though you’re drawing or squeezing your navel toward your spine) and you should feel a lifting sensation in your scrotum and penis.
If you are unable to feel these muscles contract, or can’t stop while urinating, then you should consult your GP, Continence Advisor or health professional for assessment and additional help.
2. Peforming Pelvic Floor Exercises for Men
Now that you’ve found your pelvic floor muscles, follow these simple steps to perform pelvic floor exercises:
- Hold your pelvic floor muscles contracted for a few seconds. Repeat as often as you can, up to 10 times a few times per day.
- Gradually build the time you spent holding them contracted up to 10 seconds, resting 10 seconds between contractions. Repeat as often as you can up to 10 times, several times per day.
- One comfortable with this you can add some fast and hard contractions to your daily routine. Squeeze as hard as you can, then let go immediately, do this up to 10 times at any one time.
You should continue your pelvic floor exercises daily for a minimum of 6 months, after a few months you should notice a reduction in leaks, if after 6 months your condition is under control you can reduce the frequency of performing the exercises.
You can view our video on Pelvic Floor Exercises on our Incontinence Help and Advice Videos page.