Men and strong pelvic floor muscles

Let's yarn about men's business

Cover picture

The pelvic floor muscles

The pelvic floor muscles are between your legs from your front bone to your tailbone.

They stretch like a sling and hold up the bladder (pee bag) and the bowel (back passage).

If these muscles are not strong, there can be leaking of pee and poo.


Your pelvic floor muscles get weak from:

  • lifting heavy things
  • coughing (such as asthma or smoker’s cough)
  • hard poo (constipation) with pushing to empty your bowel, or
  • being overweight (too heavy)
Hard and soft poo

Things you can do to help

  • Eat healthy food, drink lots of good fluids and exercise every day. This helps to stop the pressure on your pelvic floor muscles because:
    • you stay a healthy weight, and
    • it keeps your poo soft.
  • Get help if you are lifting heavy things.
  • Get help to give up smoking.
  • If you are coughing a lot, ask for help from your health worker, nurse or doctor.
  • Make your pelvic floor muscles stronger with exercises.
Healthy foods

How to do your pelvic floor exercises

You can do these exercises standing, sitting or lying down.

Breathe normally all the time you are doing these exercises.

It is important that you work the right muscle.

  • Tighten the muscles around the back passage (bum-hole) and lift them up inside.
  • This feels like holding in a fart or stopping a pee.
  • Try not to squeeze your buttocks together.
  • You will feel a slow squeeze and a lifting up in the muscle around your back passage.
  • Don’t hold your breath.
  • Hold as long as you can, then slowly let go and relax.
Stretchec pelvic floor in men

You will need to work hard at these exercises. It takes time to build your strength.

Find 3 good times for you to do these exercises every day.

Good times to do them are while you are washing your hands, watching TV or sitting down and yarning with other people.

Get into a habit of doing these exercises all your life.

Your health worker, nurse, physiotherapist or doctor can help you.

Men yarning

Talk to your health worker, nurse or doctor

Who can help?

  • Aboriginal and Torres Strait Islander health service
  • Health workers
  • Nurses
  • Doctors
  • National Continence Helpline Freecall™ 1800 33 00 66
Talk about your problem
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This series of brochures has been developed by the Continence Foundation of Australia and funded under
the Australian Government’s National Continence Management Strategy.

Indigenous artwork created by Georgina Altona and Warwick Keen.
Other illustrations by JAT Illustrational and Fusebox Design.

© 2010

All information in this publication is correct as at August 2012