Pelvic floor
Finding your pelvic floor muscles (men)
Three ways to find and feel the muscles: a quick urine test, touch, and a mirror.
The pelvic floor is a set of muscle layers across the bottom of the pelvis. Learning where these muscles are is the first step in exercising them. They do three main jobs:
- Holding up the bladder and bowel inside the pelvis
- Helping you start and stop the flow of urine, and control gas and stool
- Contributing to sexual function
1. The urine stop test
While you are urinating, squeeze to slow or stop the stream midway. You should feel the openings close and the muscles draw the penis and anus up and in toward the pelvis. If your muscles are strong, the stream will slow or stop. Try to do this without tightening your legs or buttocks.
Use this test only to find the muscles. Do not make it a daily exercise.
2. Feel the muscles
Rest a fingertip on the anal opening and tighten and lift as if holding back gas or a bowel movement. You should feel the opening tighten, and you may notice the penis move slightly.
3. Watch the muscles
Lie on a flat surface with your knees bent and apart and your head propped on pillows. Use a mirror to see the anal opening and the penis. Tighten the muscles around the anus and watch for the anus to draw up and in and the penis to move slightly.
If you see the anus bulge, that is not a correct contraction. Tell your health care provider and ask for more instruction.
Once you can find the muscles, see Kegel exercises and The pelvic brace.
This handout is for education and does not replace advice from your own healthcare provider.