Male Incontinence – Exercises and Pelvic Floor Training for a Better Quality of Life

Incontinence is a sensitive topic for many men, often associated with shame and insecurity. However, targeted exercises to strengthen the pelvic floor muscles can significantly improve continence. Here's how pelvic floor training can enhance your quality of life.

Importance of Pelvic Floor Training for Male Incontinence

Pelvic floor training plays a crucial role in supporting urinary continence and can significantly contribute to improving symptoms of stress and urge incontinence. It also allows men to regain quality of life after surgeries, such as prostate surgery.

Fundamentals – Structure and Function of the Male Pelvic Floor

Anatomical Foundations of the Male Pelvic Floor

The male pelvic floor consists of a group of muscles that support the sphincter muscles of the urethra and anus. These muscles are essential for continence, potency, and an upright posture. When these muscles are weakened, incontinence problems can occur.

Perception and Activation of the Pelvic Floor

A central element of pelvic floor training is the conscious activation of these muscles. A simple method is to imagine pulling the penis into the abdomen. To find the right muscles, the urine stream interruption test can be helpful: Interrupt the urine stream during urination to identify which muscles are tensed (but do not use this as a regular exercise).

Pelvic Floor Exercises for Men – Practical Instructions

Basic Exercises for Beginners

Tensing and Relaxing in Different Starting Positions

Start by lying on your back, side, or sitting. As you exhale, tense the pelvic floor for 5–10 seconds and relax as you inhale. Perform this exercise 10–15 times. You can also try an exercise called "blinking," where you tense and release briefly and intensely every second – also 10–15 times.

Breathing-Supported Pelvic Floor Exercise

Lie on your back with your legs bent and hands on your lower abdomen. As you tense the anal and bladder sphincter, pull your lower abdomen towards your spine. Hold this position for 3–10 seconds, then relax for twice as long.

Flat Abdomen Position

Lying on your stomach, with your hands under your forehead and legs hip-width apart, tense your anal sphincter, bladder muscle, and lower abdomen. Hold this tension for 10 seconds, then relax.

Progressive Exercises and Variations

Pelvic Tilt (Pelvic Mobilization)

Standing with your feet shoulder-width apart, tilt your pelvis backward and then straighten it while tensing your glutes. Hold the tension for a short moment before tilting back. Repeat this 6–7 times.

Pelvic Lift (Bridging)

Lying on your back, with your legs bent and feet flat on the floor, lift your glutes until your abdomen and thighs form a straight line. You should tense your pelvic floor and hold the tension for a few seconds. Perform this exercise 6–7 times.

Inclined Plane

Sit with your legs spread and extended, hands supporting you on the floor. Lift your glutes off the floor and hold your body in an inclined position. Hold this position for 5 repetitions per side.

Advanced Exercises and Integration into Daily Life

Ball Squeeze

Lie on your back, legs bent, with a ball between your knees. Tense your pelvic floor and squeeze the ball with your knees. Perform 6–8 repetitions.

Quadruped Position with Knee Lift

In the quadruped position, with knees hip-width apart and arms shoulder-width apart, tense your pelvic floor and lift one knee 1–2 cm, while bouncing up and down. This should also be repeated 6–8 times.

Imaginary Clock (Pelvic Mobilization while Sitting)

Sit on a chair, with your hands under your sit bones. Tilt your pelvis in different directions (forward, backward, right, left) to sharpen your perception.

Child's Pose Exercise

In the quadruped position, sit back on your heels, with your stomach on your thighs, forehead on the floor, and relax calmly for 2–3 minutes.

 

Kegel Exercises for Men

Muscle Strengthening through Urine Stream Test

To identify the correct muscle group, you can briefly stop the urine stream during urination. However, this should only be used once as a test, not as a training routine.

Sphincter Contraction

In a lying position, relax your pelvic floor and inhale. As you exhale, tense your bladder sphincter and then relax again. Repeat this several times.

Training Principles and Tips for Sustainable Success

Frequency and Regularity

Daily training is ideal, preferably 2–3 times a day, for 5–10 minutes each. Try to integrate the exercises into different positions and everyday situations.

Tips for Execution and Avoiding Mistakes

The importance of relaxation is shown by the fact that relaxation phases should last twice as long as tension phases. Avoid continuously interrupting the urine stream during urination, as this can impair bladder function. Perform the exercises slowly and in a controlled manner, while breathing evenly.

When Professional Support Makes Sense

If you are unsure, consider seeking guidance from specialized physiotherapists. Especially after operations or with persistent symptoms, targeted pelvic floor therapy may be advisable.

Complementary Measures to Support Training

Other Lifestyle Factors

A healthy lifestyle can promote pelvic floor function. This includes a healthy diet, regular physical activity, and maintaining a healthy weight. Straining during bowel movements and heavy lifting should be avoided to reduce additional pressure on the pelvic floor.

Relief Positions and Relaxation

Use resting positions such as lying on your back, side, or stomach to relieve the pelvic floor, especially if symptoms worsen during the day.

FAQs on Male Incontinence and Pelvic Floor Training Exercises

How often should I perform pelvic floor exercises?

It is recommended to perform pelvic floor exercises 2–3 times daily, with each session lasting 5–10 minutes. Consistency is key to success.

What are the first signs of incontinence?

The first signs of incontinence may include involuntary urine leakage during physical exertion, sudden urges to urinate, or the feeling of not being able to completely empty the bladder.

What should I pay attention to when performing the exercises?

Make sure to perform the exercises slowly and in a controlled manner. Relaxation is just as important as muscle tension, and try to maintain even breathing.

Could I benefit from a specialist for incontinence?

Yes, consulting a specialist doctor or a specialized physiotherapist can help you find individual solutions and optimize your personal therapy.

Are pelvic floor exercises suitable for every man?

Yes, pelvic floor exercises are suitable for most men, but individuals with specific health problems should always consult their doctor before starting training.

Does pelvic floor training help with urinary incontinence after prostate surgery?

Yes, training can often be helpful in improving continence and enhancing quality of life after prostate surgery.

How quickly can I expect results?

Results can vary, but it is realistic to notice an improvement after several weeks of regular training. It is important to be patient and perform the exercises consistently.

Where can I find suitable products for training?

There are many products that can support you in pelvic floor training, from special exercise devices to aids that make the exercises easier. Learn more about our range, which specializes in incontinence products for men.

How can I effectively increase my training?

Gradually increase the intensity of the exercises by adding more repetitions or extending hold times. Make sure to include different starting positions and variations to comprehensively train the muscles.

Our Product Selection

Widerrufsrecht

Sie haben das Recht, binnen vierzehn Tagen ohne Angabe von Gründen diesen Vertrag zu widerrufen.

Die Widerrufsfrist beträgt vierzehn Tage ab dem Tag, an dem Sie oder ein von Ihnen benannter Dritter, der nicht der Beförderer ist, die letzte Ware in Besitz genommen haben bzw. hat.

Um Ihr Widerrufsrecht auszuüben, müssen Sie uns (Simanko GmbH, Hinterbuchet 21, 94538 Fürstenstein, info@simanko.de, Telefon: 08928998138) mittels einer eindeutigen Erklärung (z. B. ein mit der Post versandter Brief, Telefax oder E-Mail) über Ihren Entschluss, diesen Vertrag zu widerrufen, informieren. Sie können dafür das beigefügte Muster-Widerrufsformular verwenden, das jedoch nicht vorgeschrieben ist.

Zur Wahrung der Widerrufsfrist reicht es aus, dass Sie die Mitteilung über die Ausübung des Widerrufsrechts vor Ablauf der Widerrufsfrist absenden.

Folgen des Widerrufs

Wenn Sie diesen Vertrag widerrufen, haben wir Ihnen alle Zahlungen, die wir von Ihnen erhalten haben, einschließlich der Lieferkosten (mit Ausnahme der zusätzlichen Kosten, die sich daraus ergeben, dass Sie eine andere Art der Lieferung als die von uns angebotene, günstigste Standardlieferung gewählt haben), unverzüglich und spätestens binnen vierzehn Tagen ab dem Tag zurückzuzahlen, an dem die Mitteilung über Ihren Widerruf dieses Vertrags bei uns eingegangen ist. Für diese Rückzahlung verwenden wir dasselbe Zahlungsmittel, das Sie bei der ursprünglichen Transaktion eingesetzt haben, es sei denn, mit Ihnen wurde ausdrücklich etwas anderes vereinbart; in keinem Fall werden Ihnen wegen dieser Rückzahlung Entgelte berechnet. Wir können die Rückzahlung verweigern, bis wir die Waren wieder zurückerhalten haben oder bis Sie den Nachweis erbracht haben, dass Sie die Waren zurückgesandt haben, je nachdem, welches der frühere Zeitpunkt ist.

Sie haben die Waren unverzüglich und in jedem Fall spätestens binnen vierzehn Tagen ab dem Tag, an dem Sie uns über den Widerruf dieses Vertrags unterrichten, an uns zurückzusenden oder zu übergeben. Die Frist ist gewahrt, wenn Sie die Waren vor Ablauf der Frist von vierzehn Tagen absenden. Sie tragen die unmittelbaren Kosten der Rücksendung der Waren. Sie müssen für einen etwaigen Wertverlust der Waren nur aufkommen, wenn dieser Wertverlust auf einen zur Prüfung der Beschaffenheit, Eigenschaften und Funktionsweise der Waren nicht notwendigen Umgang mit ihnen zurückzuführen ist.

  • Das Widerrufsrecht besteht nicht bei den folgenden Verträgen:
  • Verträge zur Lieferung versiegelter Waren, die aus Gründen des Gesundheitsschutzes oder der Hygiene nicht zur Rückgabe geeignet sind, wenn ihre Versiegelung nach der Lieferung entfernt wurde.
  • Verträge zur Lieferung von Ton- oder Videoaufnahmen oder Computersoftware in einer versiegelten Packung, wenn die Versiegelung nach der Lieferung entfernt wurde.