For a long time, people have been treating pelvic floor muscle training as a female “patent”, mainly used to guide women, especially postpartum women to improve the state of sexual function. In fact, pelvic floor muscle training is also applicable to men, especially for sedentary office men. The pelvic floor muscles of sedentary men will become very flaccid because they are not exercised, and they are also prone to prostate disease, which can affect male sexual function. This is why doctors usually instruct male patients to “pay attention to training the pelvic floor muscle”. This is a great way to get the most out of your life. This is a big misconception. Compared to all the physical methods and conservative treatment means, pelvic floor muscle exercise is simple, cheap, cost-free, accurate, and can be trained anytime, anywhere, whether sitting, standing, lying. I. What is pelvic floor muscle training (PFMT)? Pelvic floor muscle training is the exercise of the muscles of the pelvic floor, and one of the key aspects is to exercise the anal raphe. Since the concept of training the pelvic floor muscles was first systematically introduced by Dr. Arnold Kegel, it is also known as Kegel training. This exercise can enhance the blood circulation and muscle elasticity of the pelvic floor muscles and prostate gland, resulting in improved local venous blood circulation and reduced venous stasis and varicosities. The anal lift itself can also have a massaging effect on the prostate, promoting venous blood flow back to the perineum and reducing prostate congestion and inflammation. This type of training is very useful for the whole range of pelvic floor organ dysfunction related disorders: including urinary incontinence, urinary urgency, chronic pelvic pain syndrome, weak ejaculation, premature ejaculation, and erectile dysfunction. Second, how to do pelvic floor muscle training? Remember the four steps: one preparation, two search, three contraction, four alternation. The first step, preparation. Empty your bladder before pelvic floor muscle training. Doing Kegel exercises when your bladder is full of urine will make your pelvic floor muscles weaker and increase your risk of urinary tract infection. Don’t hold your breath while doing the exercises, don’t contract the muscles of your belly, thighs or buttocks, and don’t pinch your legs. Step two, look for. The difficulty of pelvic floor muscle group training is to find the anal raphe correctly. There are three main methods: 1, from the location, the anal raphe is located between the scrotum and anus, that is, the middle of the perineum, when erect this part will also have some blood, and you want to poop and can not find the toilet is also here to control; 2, interrupt urination method: when urinating legs apart and shoulder width, and keep both legs still, concentrate on the intention to try to contract the anus as well as the perineum The most tense muscle felt when the urine flow is interrupted is the anal raphe; 3, erection control method: concentrate on the idea of contracting the perineum during erection, and feel the penis is more fully engorged with blood, which means that the contraction is the anal raphe; 4, avoid contracting the muscles of the abdomen, buttocks or legs. Feel the abdomen with your hand during the exercise, if you feel the abdominal muscles are tense, then it is not the right way to move. If you find it difficult and can not find, there is a simpler way to confirm whether the contraction of the muscle is correct by anal finger examination, how to contract the pelvic floor muscle squeeze its fingers; women can place the index finger and middle finger in the vagina, contract the pelvic floor muscle group around the fingers feel pressure wrapped around, that is, the correct muscle group contraction. Step three, contraction. You have to contract the muscles correctly: remember that the correct direction of muscle movement should be upward and inward, not downward to hold your breath. In the early days of training, it is especially important to pay attention to the correct method of training. Remember, we are practicing “internal work”, so you can put your hands on your abdomen and hips to make sure that your stomach, thighs and hips remain stationary during the exercise. Ask the patient to take a supine bent knee position to mimic holding urine and contracting the corresponding muscles as much as possible, in this position the patient can easily feel the pelvic floor muscles. The first is the duration of each movement and the second is the number of times the movement is completed. Later, the patient can complete the above exercises in a sitting or standing position. The fourth step is to alternate. That means fast contractions and slow contractions, alternating. Slow contractions help strengthen the pelvic floor muscles and can assist in urinary control. The specific method of slow contraction is: 1. contract the pelvic floor muscles for a count of 3 seconds; 2. relax the muscles for a count of 3 seconds; 3. repeat this action 10 times. In the beginning, it may be good to hold on for 3 seconds at most, but don’t give up, keep holding on and gradually increase the time of contraction to 10 seconds as the pelvic floor muscles strengthen. Fast contractions help allow the pelvic floor muscles to resist sudden increases in abdominal pressure, like coughing, sneezing or laughing. The quick contraction comes into play when urination is suddenly interrupted. The specific method of fast contraction is: 1. contract quickly for 1 second; 2. relax the muscle and rest for 1 second; 3. repeat 10 times. Third, what frequency should be maintained for exercise? Anytime, anywhere, according to local conditions. 1. Do it anytime, anywhere: keep doing 3-6 sets of pelvic floor exercises every day as much as possible (1 complete set of pelvic floor exercises includes one set of slow contractions and one set of fast contractions). 2. Do it according to local conditions: use different positions (standing, sitting or lying) to practice, find the easiest position to do, and continue to train. The key to pelvic floor muscle exercises is the correct method and persistence, usually you will not notice changes until after 12-15 weeks. If you have done all of the above and after a few months you find that nothing is working, remember to see your doctor again for a definitive check for any other problems or for more aggressive treatment.