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PELVIC FLOOR MUSCLE TRAINING FOR MEN STRONG PELVIC FLOOR MUSCLES MEAN GOOD BLADDER CONTROL
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DO YOUR PELVIC FLOOR MUSCLE TRAINING WELL
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MAKE THE TRAINING PART OF YOUR DAILY LIFE
NATIONAL CONTINENCE HELPLINE
While doing pelvic floor muscle training:
PELVIC FLOOR MUSCLE TRAINING FOR MEN WHAT ARE THE PELVIC FLOOR MUSCLES? 4HE├жmOOR├жOF├жTHE├жPELVIS├жIS├жMADE├жUP├жOF├жLAYERS├жOF├ж MUSCLE├жAND├жOTHER├жTISSUES ├ж4HESE├жLAYERS├жSTRETCH├ж LIKE├жA├жHAMMOCK├жFROM├жTHE├жTAILBONE├жAT├жTHE├жBACK ├ж TO├жTHE├жPUBIC├жBONE├жIN├жFRONT !├жMAN S├жPELVIC├жmOOR├жMUSCLES├жSUPPORT├жHIS├ж BLADDER├жAND├жBOWEL ├ж4HE├жURINE├жTUBE├жAND├жTHE├жBACK├ж PASSAGE├жPASS├жTHROUGH├жTHE├жPELVIC├жmOOR├жMUSCLES ├ж 9OUR├жPELVIC├жmOOR├жMUSCLES├жHELP├жYOU├жTO├жCONTROL├ж YOUR├жBLADDER├жAND├жBOWEL ├ж4HEY├жALSO├жHELP├жSEXUAL├ж FUNCTION ├ж)T├жIS├жVITAL├жTO├жKEEP├жYOUR├жPELVIC├жmOOR├ж MUSCLES├жSTRONG
Pelvic ямВoor muscles can be made weaker by: SURGERY├жFOR├жBLADDER├жOR├жBOWEL├жPROBLEMS CONSTIPATION BEING├жOVERWEIGHT HEAVY├жLIFTING COUGHING├жTHAT├жGOES├жON├жFOR├жA├жLONG├жTIME├ж SUCH├жAS├жSMOKER S├жCOUGH ├жBRONCHITIS├жOR ASTHMA ├жOR NOT├жBEING├жlT
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-EN├жOF├жALL├жAGES├жNEED├жTO├жHAVE├жSTRONG├жPELVIC├жmOOR├ж MUSCLES ├ж
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WHY SHOULD I DO PELVIC FLOOR MUSCLE TRAINING?
STRONG PELVIC FLOOR MUSCLES MEAN GOOD BLADDER CONTROL
WHERE ARE MY PELVIC FLOOR MUSCLES? 4HE├жlRST├жTHING├жTO├жDO├жIS├жTO├жlND├жOUT├жWHICH├ж MUSCLES├жYOU├жNEED├жTO├жTRAIN ├ж 1 3IT├жOR├жLIE├жDOWN├жWITH├жTHE├жMUSCLES├жOF├жYOUR├жTHIGHS├ж AND├жBUTTOCKS├жRELAXED ├ж)T├жMAY├жBE├жHELPFUL├жTO├жUSE├жA├ж HAND├жMIRROR├жTO├жWATCH├жYOUR├жPELVIC├жmOOR├жMUSCLES├ж AS├жTHEY├жPULL├жUP
3QUEEZE├жTHE├жRING├жOF├жMUSCLE├жAROUND├жTHE├жBACK├ж PASSAGE├жAS├жIF├жYOU├жARE├жTRYING├жTO├жSTOP├жPASSING├ж WIND ├ж.OW├жRELAX├жTHIS├жMUSCLE ├ж3QUEEZE├жAND├ж LET├жGO├жA├жCOUPLE├жOF├жTIMES├жUNTIL├жYOU├жARE├жSURE├ж YOU├жHAVE├жFOUND├жTHE├жRIGHT├жMUSCLES ├ж4RY├жNOT├ж TO├жSQUEEZE├жYOUR├жBUTTOCKS 7HEN├жYOU├жGO├жTO├жTHE├жTOILET├жTO├жEMPTY├жYOUR├ж BLADDER ├жTRY├жTO├жSTOP├жTHE├жSTREAM├жOF├жURINE ├ж THEN├жSTART├жIT├жAGAIN ├ж$O├жTHIS├жTO├жLEARN├жWHICH├ж MUSCLES├жARE├жTHE├жRIGHT├жONES├жTO├жUSE├ж ├жBUT├жONLY├ж ONCE├жA├жWEEK ├ж9OUR├жBLADDER├жMAY├жNOT├жEMPTY├ж THE├жWAY├жIT├жSHOULD├жIF├жYOU├жSTOP├жAND├жSTART├жYOUR├ж STREAM├жMORE├жOFTEN├жTHAN├жTHAT 3TAND├жSIDEWAYS├жIN├жFRONT├жOF├жA├жMIRROR├жWITH├ж NO├жCLOTHES├жON ├ж!S├жYOU├жPULL├жIN├жYOUR├жPELVIC├ж mOOR├жMUSCLES├жSTRONGLY├жAND├жHOLD├жTHEM ├жYOU├ж SHOULD├жSEE├жYOUR├жPENIS├жDRAW├жIN├жAND├жYOUR├ж SCROTUM├жLIFT├жUP )F├жYOU├жDON T├жFEEL├жA├жDISTINCT├жhSQUEEZE├жAND├ж LIFTv├жOF├жYOUR├жPELVIC├жmOOR├жMUSCLES ├жOR├жIF├жYOU├ж CAN T├жSLOW├жYOUR├жSTREAM├жOF├жURINE├жAS├жTALKED├ж ABOUT├жIN├ж0OINT├ж ├жOR├жYOU├жDO├жNOT├жSEE├жANY├жLIFT├ж OF├жYOUR├жSCROTUM├жAND├жPENIS├жAS├жTALKED├жABOUT├ж IN├ж0OINT├ж ├жASK├жFOR├жHELP├жFROM├жYOUR├жDOCTOR ├ж PHYSIOTHERAPIST ├жOR├жCONTINENCE├жNURSE ├ж 4HEY├жWILL├жHELP├жYOU├жTO├жGET├жYOUR├жPELVIC├жmOOR├ж MUSCLES├жWORKING├жRIGHT ├ж-EN├жWITH├жVERY├жWEAK├ж PELVIC├жmOOR├жMUSCLES├жCAN├жBENElT├жFROM├жPELVIC├ж mOOR├жMUSCLE├жTRAINING
HOW DO I DO PELVIC FLOOR MUSCLE TRAINING? .OW├жTHAT├жYOU├жCAN├жFEEL├жTHE├жMUSCLES├жWORKING ├жYOU├ж CAN├жn├ж 3QUEEZE├жAND├жDRAW├жIN├жTHE├жMUSCLES├жAROUND YOUR├жURINE├жTUBE├жAND├жBACK├жPASSAGE├жAT├жTHE├ж SAME├жTIME ├ж,IFT├жTHEM├ж50├жINSIDE ├ж9OU├жSHOULD├ж HAVE├жA├жSENSE├жOF├жhLIFTv├жEACH├жTIME├жYOU├жSQUEEZE├ж YOUR├жPELVIC├жmOOR├жMUSCLES ├ж4RY├жTO├жHOLD├жTHEM├ж STRONG├жAND├жTIGHT├жAS├жYOU├жCOUNT├жTO├ж ├ж.OW ├жLET├ж THEM├жGO├жAND├жRELAX ├ж9OU├жSHOULD├жHAVE├жA├ж DISTINCT├жFEELING├жOF├жhLETTING├жGOv 2EPEAT├ж SQUEEZE├жAND├жLIFT ├жAND├жLET├жGO ├ж)T├жIS├ж BEST├жTO├жREST├жFOR├жABOUT├ж ├жSECONDS├жIN├жBETWEEN├ж EACH├жLIFT├жUP├жOF├жTHE├жMUSCLES ├ж)F├жYOU├жCAN T├жHOLD├ж FOR├ж ├жJUST├жHOLD├жFOR├жAS├жLONG├жAS├жYOU├жCAN ├ж 2EPEAT├жTHIS├жhSQUEEZE├жAND├жLIFTv├жAS├жMANY├ж TIMES├жAS├жYOU├жCAN ├жUP├жTO├жA├жLIMIT├жOF├ж ├жTO├ж ├ж SQUEEZES 4RY├жTO├жDO├жTHREE├жSETS├жOF├ж ├жTO├ж ├жSQUEEZES├ж EACH ├жWITH├жA├жREST├жIN├жBETWEEN $O├жTHIS├жWHOLE├жTRAINING├жPLAN├ж THREE├жSETS├жOF├ж ├жTO├ж ├жSQUEEZES ├жEVERY├жDAY├жWHILE├жLYING├ж DOWN ├жSITTING├жOR├жSTANDING
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