Pelvic floor muscles play an important role in maintaining sexual health. Male pelvic floor muscle function is involved in erectile function and coordinating ejaculation. Sexual dysfunction is highly prevalent in men and pelvic floor fully contributes to male sexual function. Pelvic floor muscles are basically a network of muscles that support the bladder and helps to control a flow of the urine.
Pelvic floor muscles are described in terms of three layers:
1. Superficial layer - The superficial pelvic floor muscles play an important role in ejaculation, normal urination and urinary continence. During erections, it is responsible for penile hardness and rigidity. This layer consists of bulbospongiosus, superficial transverse perineal, and external anal sphincter.
2. Urogenital diaphragm - This layer is also known as triangular ligament and it is described as a layer that separates the superficial layer or the superficial perineal pouch from the upper pelvis. At the time of an increased abdominal pressure, it supports the urethral closure. It also helps in stabilizing the pelvis and lower lumbar joints. This layer consists of the sphincter urethrae, deep transverse perineal, and the compressor urethrae.
3. Pelvic diaphragm - It consists of a muscle that includes pubococcygeus, iliococcygeus, and ischiococcygeus. It is the most responsible layer for supporting the pelvic organs and prevents the supportive ligaments of the pelvic organs from becoming overstretched.
There are many examples that prove that there is a strong relationship between pelvic floor function and male sexual function.
- Pudendal artery syndrome is a condition which can be a cause of erectile dysfunction and this syndrome results in the decrease in internal pudendal blood flow. It is thought that this syndrome results from pelvic floor dysfunction. The pudendal nerve is a nerve that plays a vital role in carrying sensation from the external genitalia of both sexes to various pelvic muscles.
- Chronic prostatitis/pelvic pain syndrome is another health condition that explains the relationship between pelvic floor dysfunction and sexual dysfunction. This syndrome is associated with urination and sexual activity. Men suffering from this syndrome experiences pain while sitting, standing or during sexual intercourse. This sexual health problem becomes an obstacle in the sexual life.
Exercises strengthen pelvic floor muscles. Numerous researchers believe that physical fitness enhances sexual responsiveness and increases the overall sexual behavior in men. Exercise strengthens the muscles that make orgasm. Some exercises that strengthen pelvic floor muscles include
1. Hip bridges
The hip bridge exercise is considered to be one of the best exercises ever as it stabilizes butt and pelvis. Many trainer believes that it should be the core exercise in everyone’s routine as it comes with many benefits. Butts tend to be weak in most people and this exercise strengthens them and increases their ability to perform tasks. Instructions to perform this exercise include
- Lie back on the floor with knees bent and hands by your side. Keep your feet about the shoulder width apart.
- Now, keep your back straight and lift the hips off the floor.
- Hold the position at the top for a few seconds and slowly return to the initial position.
- Breathe normally and repeat this procedure.
2. Wall squats
Wall squats is another amazing exercise that can be done anywhere and does not need any gym instrument to perform this exercise. It is an excellent strengthening exercise that increases the flexibility of legs and thighs, give shape and tone buttocks and strengthens the pelvic floor muscles. Steps to perform wall squats include
- Stand straight with your back against the wall with the arms by your side and feets shoulder width apart
- Move your feet one step out with back straight and neck aligned with the spine
- Now bend your knees and slide down to get into a sitting position
- Breathe normally while maintaining this position and try to hold it for around 30 - 60 seconds.
- Slowly straighten your knees and go back to the starting position.
3. Plank Pose
Plank pose is one of such poses that strengthens the muscles of the entire body and is highly beneficial for the physical health. Pelvic floor muscles plays a role in performing this exercise and this exercise throws a positive effect on the muscles. It is an amazing exercise to tone buttocks. Other than pelvic floor and buttocks it is beneficial for other parts of the body as well. It works great on the spinal muscles and the neck muscles. Steps to perform this exercise include
- Lie on the floor with face down and allows your toes to turn inward in such a way that the heels roll outside.
- Get into a push-up position with bent elbows.
- Taking all your weight on forearms, make a straight line from the shoulder to ankle.
- Hold the position for a few seconds and slowly get back to an initial stage.
- Wait for around 30 to 60 seconds and repeat the exercise.