OH! Magazine - Australian Version January 2017 | Page 31

N’S ISSUE
The Continence Foundation of Australia
recommends this technique for men:
1. Squeeze and draw in the muscles
around your urine tube and back
passage at the same time. Lift them
UP inside. You should experience a
sense of ‘lift’ each time you squeeze
your pelvic floor muscles. Try to hold
them strong and tight as you count to
eight. Now, let them go and relax. You
should have a distinct feeling of
‘letting go’.

References
•

Pastore A.L. et al (2014). Pelvic floor
muscle rehabilitation for patients with
lifelong premature ejaculation: A
novel therapeutic approach, Abstract
at the 29th Annual EAU Congress.

•

Dorey G1, Speakman MJ, Feneley RC,
Swinkels A, Dunn CD. (2005), Pelvic
floor exercises for erectile dysfunction.
BJU Int. Sep;96(4):595-7.

•

Chang JI, Lam V, Patel MI. (2016),
Preoperative Pelvic Floor Muscle
Exercise
and
Postprostatectomy
Incontinence: A Systematic Review
and
Meta-analysis,
Eur
Urol.
Mar;69(3):460-7.

•

Deloitte Access Economics, 2011,
The economic impact of incontinence
in Australia.

2. Repeat ‘squeeze and lift’ and let go. It
is best to rest for about eight seconds
in between each lift. If you can’t hold
for eight, just hold for as long as you
can.
3. Repeat this ‘squeeze and lift’ as many
times as you can, up to a limit of 8 to
12 squeezes.
4. Try to do three sets of 8 to 12 squeezes
each, with a rest in between.
5. Do this whole training plan (three sets
of 8 to 12 squeezes) each day while
lying down, sitting or standing.
Remember, while doing pelvic floor muscle
training you need to keep breathing; only
squeeze and lift; do NOT tighten your
buttocks; and keep your thighs relaxed.
For more information phone the free,
confidential National Continence Helpline
on 1800 33 00 66, where continence
nurse advisors can advise on any
continence issues, or visit
continence.org.au

YOU CAN CONTACT CONTINENCE
FOUNDATION OF AUSTRALIA VIA:
Web: www.continence.org.au
Facebook: AusContinence
Twitter: @AusContinence