Where are the pelvic floor muscles in men?
A good approach for men to help them find their pelvic floor muscle is by, when in mid flow of urination try to stop or slow down the flow, but is not really recommend that men do this particular exercise all the time, as it could interfere with the ‘normal flow’ of passing urine. Just once or twice a week is fine. Another technique to help men find it is to tighten the muscles in and around the anus, like as if you were trying to avoid passing wind. The buttocks must stay relaxed and the breathing should remain normal. There is also one last exercise that you try out, all you need is a full length mirror and to be naked from the waist down. The idea is to watch as you try to use your pelvic floor muscles to ‘lift’ the scrotum upwards slightly and to retract the penis inwards. If you achieve this the action it should be visible in the mirror.
*For further information and help for male pelvic floor problems, refer to Pelvic Floor Exercises for Men DVD.
Where are the pelvic floor muscles in women?
The first thing to try is when emptying the bladder try and stop or slow down the stream. It is ok to perform this action to identify the pelvic floor muscles and where they are but don’t do it on a regular basis (once a week is fine!) especially if you have problems with emptying the bladder as normal. Another exercise to try is to imagine you are trying to stop passing wind and in doing so attempt to lift and squeeze the muscles in and around the anus. Remember the buttocks must remain relaxed and keep you’re breathing regular. Another technique to try is to use a mirror to so that you can see the entrance to your vagina while lying down, preferably on your side with pillow resting between your legs. Now try and lift and squeeze in and around the entrance to your vagina. You should be able to see a muscle contract, a kind of squeeze and inward lift of the vaginal muscle.
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