Best exercise to strengthen your pelvic floor muscles
While there is no one single "best" exercise to strengthen the pelvic floor muscles, there are a few guidelines to consider:
1) You have to be able to find your pelvic floor muscles and feel these muscles contract in your body. Research tells us that the most effective cue for men to engage the front part of their pelvic muscles is to “shorten your penis.” To engage the back part of the pelvic muscles the most effective cue is to “ squeeze like you’re holding back gas.”
2) The pelvic floor muscles are made up of both fast twitch and slow twitch skeletal muscle fibers and it's important to work both endurance and coordination.
3) One endurance exercise to work slow twitch pelvic floor muscle fibers you can try is contracting your pelvic floor muscles and holding the contraction for up to 10 secs. Perform 8-12 repetitions.
4) One coordination exercise to work on fast twitch pelvic floor muscle fibers is to contract and relax your pelvic floor muscles as many times as possible, relaxing in between reps.
5) Lastly, remember that general exercise and fitness is healthy for your pelvic floor. You’re using your pelvic floor muscles during those activities too.
💻 Learn more at https://drsusieg.com/
#pelvicfloor #menshealth #pelvicfloorexercises #education