How do men know if their pelvic floor is strong?

Take a peek down there!

The muscles need to be strong enough to perform a full set of pelvic floor exercises, as detailed below. To start off with, stand in front of a mirror without clothes or underwear on, and follow these instructions.

  1. First, tighten (squeeze) the muscles around the back passage, as if you’re trying to stop yourself from passing wind. While you hold this squeeze, try to tighten your muscles in such a way as you would if you were trying to stop yourself from passing urine. You should feel a “squeeze and lift” inside.
  2. You should see the base of your penis dip down (pull back) and your scrotum lift up.
  3. Good ways to remember the move are to think of “nuts to guts” or “testicles to spectacles”. After each “squeeze and lift”, make sure that you fully relax your muscles by letting them rest back to their starting level.
  4. You should be able to hold a squeeze for ten seconds, without any loss of strength.
  5. You should be able to repeat this ten times, with a four second break between each squeeze
  6. After this, try some fast squeezes (at a rate of one squeeze per second). You should be able to perform ten of these without any weakness too.

If you have any concerns about your pelvic floor, contact a pelvic health physiotherapist for a personalised assessment.

You can find one near to you by searching in the Squeezy directory.

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