For the Gentlemen

(Ladies, last week I spoke directly to you. This week I’m talking to the men. But, just as I told them, all of these poses are great for you, too! Please practice and enjoy them!)

Okay, men. Can I just start by saying that I’m so glad that we have the wonderful internet to host this conversation for us? Cause, I know it can be awkward. And, I don’t want to make you uncomfortable, but you really need this information. So go ahead, blush, squirm and fidget as you read the first few paragraphs. But, please read them and do the work necessary to stay healthy.

Last week, I talked to the ladies about the health of their pelvic floor. This week, it’s your turn. You may not be having babies, but you still have a pelvic floor. For men and women alike, it is the job of the pelvic floor muscles to keep your organs from moving downward.

Gentlemen, when you have weak pelvic floor muscles your abdominal organs move down and press on the prostate – which leads to unpleasant things such as prostate problems, decreased sexual function, difficulty urinating and/or hip and back problems.

And, I’m betting that you haven’t spent a lot of gym time strengthening your pelvic floor muscles. So, I’m here to help.

Now at this point, I could just refer you to the poses I suggested for the ladies last week (that is a wonderful routine for you, too), but variety is the spice of life. So, here is a different regimen for you.

Don’t think you’re off the hook if you aren’t already experiencing symptoms of a weak pelvic floor. Practicing these poses regularly will help ensure you never do!

A Leg to Stand On

I have some bad news men. Whether you are a desk jockey or a fitness enthusiast or somewhere in between, you probably have tight calves and hamstrings. When the muscles at the back of the legs are tight, they pull on your pelvis, causing you to tuck your tailbone. This is very bad for pelvic floor health.

You all need to stretch the muscles at the back of your legs – every single day! You need a block or a big phone book and a strap or belt for these two poses.

Calf and Foot Stretch

Place the block or phone book on the floor against the wall. Slide the toes of your right foot down the front of the block, so they are perpendicular to the floor. Make sure the outside edge of your right foot is perpendicular to the wall so the foot is pointing straight ahead (not turning in or out).

With your fingertips on the wall for balance, press down through the big toe mound on your right foot as you shift your weight into the right foot. If possible, lift the left foot off the ground.

Make sure you are breathing naturally and evenly. If you are at your edge, just take a few breaths here. If you need a little more intensity, take slightly bend the right knee so that it points to the middle toe.

Stay in this pose for five to six breaths before releasing the left foot to the floor and taking a few steps. Then, repeat with the left foot on the block.

Supta Padangusthasana (Reclining Big Toe Pose)

Lay on your mat with both knees bent and a strap nearby. On an exhale, draw the right knee into your chest. Place the strap around the sole of the right foot. Inhale, engage the quadricep and lengthen the leg.

The height of the leg is not important. It is important that the quad is engaged and the leg is straight. Use the strap to gently invite the leg toward your head as you breathe deeply. Press up through the big toe mound. On your next exhale, lengthen the left leg out along the mat.

After a five or six breaths in this position, place both sides of the strap in your right hand, and ground through the left hip as you allow the right leg to fall out to the right side. Stop lowering the leg when you feel the left hip lifting away from the mat.

The sole of the right foot should be pointing toward the wall to your right. Use the strap to gently draw the leg toward your head.

Remain in this position for another four to five breaths. Then, inhale and lengthen the leg back up toward the ceiling. Place both sides of the strap in your left hand and lengthen your right arm out to the side.

On and exhale, release the right leg to the left side. Stop lowering the leg when you feel the right shoulder lifting away from the mat. Turn your head to look over your right fingertips as you use the strap to invite the right leg toward your head.

Remain in this position for another four to five breaths. Then, inhale and lengthen the leg back up toward the ceiling. Exhale and release the right leg back to the mat beside the left leg.

Take a moment to appreciate the difference between your right leg and your left leg. When you are ready, repeat this pose with the left leg.

Standing on Your Own Two Feet

After you’ve done the work above and lengthened the muscles at the back of your legs, check out this post to make sure you are standing with healthy alignment. Pay particular attention to the position of your feet and your pelvis. Be sure you are not tucking the tailbone under!

Squatting is for Men, Too

Squatting is just as important for men as it is for women. But, you may need to adequately train your muscles before you can safely practice full squats.

This Utkatasana (chair pose) variation is a great place to start. It will help develop your ability to use the glutes instead of the quads as you squat.

Stand with your feet tucked under a chair and your knees against the seat of the chair. Make sure that your feet are pointing straight ahead and not turning in or out. Place your arms out in front of you, parallel to the ground.

On an exhale, sit the hips back toward an imaginary chair behind you. Keep the shins vertical during the entire movement (the chair should keep you honest) to strengthen the gluteal muscles. Sit as far back as you can while keeping the knees directly over the ankles and the shins perpendicular to the ground.

When you have mastered this variation, try the same thing, with one foot lifted behind you. Again, keep the standing leg shin perpendicular to the ground as you sit back.

(Just as I told the ladies, my favorite biomechanical scientist, Katy Bowman, MS, developed a wonderful squat preparation program that you should check out to help you begin to safely practice full squats.)

Wrap Up

I know not many people are talking to men about their pelvic floor health. But, this stuff is important guys! Whether you’re already experiencing some of the symptoms above or you’re looking to prevent them, these poses will help you get and stay healthy for the long run!

I’d love to hear about your experience with these poses and any questions you have about this (rather long) post in the comments. If you have a personal question you’d rather not share with the internets, feel free to email me directly at jennifer@everybreathitake.com.