Saddle sports including bicycling, motorcycle riding, moped riding, and horseback riding put pressure on the perineum (that valuable area of human real estate between the scrotum and the anus), where the blood and nerve supply of the penis and the pelvic floor muscles are located. This pressure can cause pain, incontinence, erectile dysfunction and other unpleasant issues for men.
Riders can reverse saddle sports trauma by working out the pelvic floor muscles properly and on a regular basis. The challenge is that most male athletes and riders don’t know how to work our their pelvic floor muscles correctly.
How the Private Gym program can help
The Private Gym is perfect solution to saddle sports trauma. Our pelvic muscle exercise program improves blood flow to the pelvic floor area. It also increases the strength, tone and endurance of the pelvic floor muscles. These physical improvements ease compression trauma to the perineum, as well as help prevent it in the future.
Tips for bicyclists other riders
Riders can tap into their pelvic floor muscles to pump some life back into their compromised genitals after a long ride. Similar to using a bike pump to inflate tires so that they are well pressurized, with each contraction of the pelvic floor muscles, blood pumps into the genital tissues to help resuscitate and protect them.
To prevent saddle sports trauma, a regular pelvic fitness exercise regimen is important. But it is also important to flex your pelvic muscles during riding activities. We recommend that riders actively squeeze the pelvic floor muscles using the Private Gym basic flex technique before, during and after saddle sports in order to ease the compression trauma. This technique is taught in our Basic Training program.
It’s also a good idea for riders to periodically take a break from sitting in the saddle by standing up. This provides a perfect opportunity to take the pressure off the perineum and to do a few basic flexes to restore genital blood flow.
Kegel exercises for men
Dr. Arnold Kegel popularized pelvic floor muscle exercises in order to improve female sexual and urinary health after childbirth; his legacy lives on with the exercises that bear his name—Kegel exercises. Men essentially have the same pelvic floor muscles as women and an equivalent capacity for exercising them, with parallel benefits to urinary and sexual health. The basic flex technique is based on Kegel exercises.