Bladder control exercises for men are Kegel exercises also known as pelvic floor exercises.
This Pelvic Floor Physiotherapy video teaches how to control bladder leaks with Kegel exercises for men.
Please scroll below this video for more information on bladder control exercises for men.
Timestamps for Bladder Control Exercises for Men Video
0:48 Correct muscles to train for bladder control exercises
1:33 2 key steps to activate bladder control muscles
4:27 Best positions for bladder control exercises
6:00 Functional bladder control exercises for everyday activities
Pelvic Floor Muscles in Men
The male pelvic floor muscles sit in layers in and around the base of the pelvis (shown below). This is why they’re called the pelvic floor muscles. These muscles play an important role in bladder control for men.
Factors that cause pelvic floor muscle weakness in men include:
- Radical prostatectomy surgery
- Pelvic radiotherapy
- Chronic constipation and straining
Kegel exercises for men can strengthen weak pelvic floor muscles and help men regain bladder control¹
Bladder Control Exercises for Men Step by Step
Training the pelvic floor muscles correctly with Kegel exercises can help reduce and overcome bladder leakage in men.
Key Bladder Control Exercises for Men
- Long kegel exercises
- Short kegel exercises
- Functional bladder control exercises
Kegel Exercises for Men Technique for Bladder Control
Correct Kegels technique for bladder control for men involves 2 key actions:
- Tighten the pelvic floor muscles at the front as if stopping the flow of urine
- Shorten or retract the penis towards the body like a turtle pulling its head back into its shell
- Perform both of these actions together using the pelvic floor muscles at the front of the pelvic floor
- Relax the pelvic floor muscles back to resting position.
Long Kegel Exercises for Bladder Control
Long Kegel exercises train the slow twitch (Type 1) pelvic floor muscle muscle fibers. These muscle fibers are designed to contract for long periods of time. Training these muscle cells can improve bladder control especially during bladder filling.
Hold each long Kegel exercise for up to 10 seconds at a time and repeat up to 10 long slow exercises in a row, 6 times/day.
Short Kegel Exercises for Bladder Control
Short Kegel exercises train the fast twitch (Type 2) pelvic floor muscle fibers.These muscle fibers contract quickly with power to stop bladder leaks with coughing, sneezing and heavy lifting.
Hold each short Kegel exercise for 1 second and repeat up to 10 short strong exercises in a row, 6 times/day.
Functional Bladder Control Exercises
Functional bladder control exercises train the pelvic floor muscles to work in real world situations.
Practice doing Kegel exercises immediately before and during:
- Moving from sitting to standing
Training your pelvic floor muscles to work in these everyday situations is important for bladder control and overcoming bladder leakage.
Kegel exercises performed when standing upright provide maximum muscle strengthening¹ compared with other positions and train the pelvic floor muscles to work when bladder leakage is most likely to occur.
If you’re having bladder control problems when you cough, sneeze or lift, then do your kegel exercises immediately before and during these activities to stop bladder leakage.
To overcome bladder leakage problems when moving from sitting to standing, practice activating your pelvic floor muscles before you stand up from sitting and try to maintain the exercise until you are standing upright.
1. MILIOS, Joanne et al. Pelvic floor muscle training in radical prostatectomy: a randomized controlled trial of the impacts on pelvic floor muscle function and urinary incontinence. BMC Urology. 2019, 19(1), 1-10. PMID 31729959.
Male Pelvic Floor Muscles Image
OpenStax, CC BY 4.0 <https://creativecommons.org/licenses/by/4.0>, via Wikimedia Commons