Not all continence problems in men are due to pelvic floor weakness or slow activation. His pelvic floor muscles, and those nearby that share fascial connection and neurological derivations, may pose problems of a different sort.

For example, difficulty initiating urine flow, urgency to empty, constipation, urinary retention, pain from the bladder or pain on erectile function and/or orgasm. Plus other symptoms involving referred symptoms to the pelvic area, scrotum, hips, butt and thigh.

If the pelvic floor is tight (short muscles, tendons, fascia) or overactive (high muscle tone, inability to totally relax) the following exercises may provide a full or partial solution.

`Here are some general guidelines, better still if you raise the issue with your physiotherapist or trainer.

• The exercises themselves shouldn’t be painful, but they need to be a little uncomfortable or else you may not be getting into stretching territory.
• Ease into the stretch position, breathing out as you feel the tension and resistance.
• Hold the stretch position for at least 30 seconds and up to 60 seconds while breathing gently normally, re-acquire the stretch as it eases.
• Ease out of the stretch also, don’t just spring out of it.
• Take a moment, even walk a little before repeating or doing the next stretch.
• Once a day will be plenty for each stretch. You could also do alternate days and still be successful.

Butterfly Stretch

• Soles of feet together, knees sagging outwards
• Use a pillow to relieve neck strain
• Relax, exhale and feel stretching inside upper thigh area
• Sustain stretch for 30-60 sec. Repeat.

Child Pose (Modified)

• Knees apart, head resting on arms
• Push back to move your butt toward your heels until you feel a stretching
• Breathe out as you assume the stretch, then normal breathing as you feel it
• Ease forward out of stretch after 45-60 sec.

Happy Baby

• On your back, pillow for neck comfort
• Bend knees up to bring soles of feet parallel with the ceiling
• Reach and grasp the inside arch of both feet
• Pull down on the feet to bring your knees toward the floor, outside of your rib cage
• Breathe out, hold the stretch as best you can for 30-45 seconds, ease out then repeat.

Frog Stretch

• May not be suitable for stiff, replaced or arthritic knees or hips
• It might help to have a small book or block beneath your heels (1.5 cm)
• Feet apart, beyond hip width, legs turned outwards about 45 degrees
• Ease down into a deep squat, hands in front between feet
• You can push elbows into knees to widen the pelvic stretch

Modifications:

• Do this on a second to lowest step in a stairwell, with your butt on the step. Work down to the lowest step.
• Do this against a wall, slide down the wall to engage the stretch. Feet out from the wall.