✅ Medically reviewed
Booking your P-Shot took courage. You read the reviews, asked the questions most men avoid and finally took action. But here’s the secret many men miss: what you do after the injection can shape your results just as much as the treatment itself.
The answer might sit quietly beneath you, literally. A hidden group of muscles runs from your tailbone to your pubic bone. Most men never think about it. Yet these muscles help you get firm, keep you firm and control when you finish.
Think of PRP therapy as fresh soil for a garden. Your pelvic floor acts like the gardener who keeps everything in shape. One supports tissue health, while the other strengthens the muscle “pump” that traps blood in the penis.
In this guide, we explore how P Shot and Kegels can work as a team. You will learn what the research shows, how to find the right muscles, and how to build a routine that fits around your treatment. We also cover common mistakes and when to ask a specialist for help. Let’s get started.
The Pelvic Floor’s Role in Erections and Ejaculation
Your pelvic floor forms a sling of muscle at the base of your pelvis. It supports your bladder and bowel. It also plays a direct part in your sex life.
Muscles That Keep Blood in Place
Two muscles matter most here: the bulbocavernosus and the ischiocavernosus. When you become aroused, blood rushes into the penis. These muscles then squeeze around the base and help hold that blood in place.
Strong muscles create a tighter seal. Weak muscles let blood escape too quickly, which can leave erections soft or short-lived.
Muscles That Control Release
The same muscles also power ejaculation. They contract rhythmically to push semen out. When you learn to control them, you can gain more say over timing.
In short, your pelvic floor supports firmness, staying power and control. That makes it a natural partner for any treatment that targets erectile health.
What Research Says About Pelvic Floor Training for ED
Pelvic floor training has more scientific backing than many men expect. Researchers have studied it for erectile dysfunction (ED) for over two decades.
Key Clinical Findings
A well-known UK trial from Bristol tested pelvic floor exercises in men with ED. After several months, around 40% of the men regained normal erectile function. Roughly another third reported clear improvement. That means most participants saw some benefit.
Other studies support these findings. Men who trained their pelvic floor often reported harder erections and better rigidity scores.
What the Evidence Does Not Show
Pelvic floor training does not fix every cause of ED. It cannot reverse severe blood vessel damage or major hormone problems. It works best for men with mild to moderate symptoms, or alongside other treatments.
That is exactly why many clinicians, including the team at Dr SNA Clinic, see value in pairing pelvic floor work with regenerative therapy.
How to Find the Right Muscles (The Beginner’s Check)
Many men squeeze the wrong muscles at first. They tense their stomach, thighs or buttocks instead. So start by locating the correct area.
Three Simple Checks
Try these methods to find your pelvic floor:
- The “stop the flow” test: While urinating, try to slow or stop the stream. The muscles you use belong to your pelvic floor. Only do this once to identify them. Do not make it a regular habit.
- The “hold the wind” test: Imagine you need to stop yourself passing gas. Gently tighten the muscles that would do this.
- The mirror test: Stand naked in front of a mirror. Contract the muscles. If you do it correctly, the base of your penis lifts slightly and your testicles draw upwards.
What Should Stay Relaxed
Keep your buttocks, thighs and stomach soft. Breathe normally. If you feel your belly tighten hard, ease off and try a gentler squeeze. A good contraction feels like a subtle lift inside, not a full-body clench.
A Simple Starter Routine
Once you can find the muscles, you can begin training them. Start small and build slowly.
Week One to Two: Build the Basics
Lie on your back with your knees bent. This position takes pressure off the muscles and makes learning easier.
- Squeeze your pelvic floor and hold for 3 seconds.
- Relax fully for 3 seconds.
- Repeat 10 times.
- Do this set three times a day.
Week Three to Six: Add Strength and Speed
Now increase the challenge:
- Slow holds: Squeeze for 5–10 seconds, then relax for the same time. Aim for 10 repetitions.
- Quick flicks: Squeeze hard and fast for 1 second, then let go. Aim for 10 repetitions.
- New positions: Move from lying down to sitting, then standing.
Beyond Six Weeks: Make It Functional
Practise squeezing while you walk, climb stairs or stand up from a chair. Some men also find it useful to tighten the muscles gently just after urinating. This helps clear the last drops and reduces dribbling.
Consistency beats intensity. A few minutes every day will do more than one long session each week.
Combining Pelvic Floor Work with the P-Shot: Timing and Expectations
This is where pelvic floor training and PRP therapy can complement each other. The P-Shot uses platelet-rich plasma from your own blood. Practitioners believe it supports tissue repair and blood vessel health. Pelvic floor exercises then strengthen the muscles that help maintain an erection.
Before Your Treatment
Ideally, start training a few weeks before your appointment. This gives you time to learn the technique. You will also arrive with a stronger foundation. Dr Abbas often encourages patients to take an active role in their results, and early pelvic training fits that approach well.
After Your Treatment
Most clinics advise a short rest period after the injection. Follow your clinician’s specific guidance. Once you get the green light, you can return to gentle exercises and build up again.
Realistic Expectations
PRP results usually develop gradually over several weeks to a few months. Pelvic floor gains follow a similar pattern. You will not notice change overnight. Many men report improvements around the 6–12 week mark when they combine both approaches.
Keep your expectations honest. Results vary from person to person, and no treatment guarantees a specific outcome. However, combining treatment with targeted exercise gives you two ways to support your progress rather than one.
Common Mistakes (Holding Your Breath, Using Your Glutes, Overtraining)
Good technique matters more than effort. Avoid these frequent errors.
Holding Your Breath
Many men stop breathing while they squeeze. This raises pressure in the abdomen and pushes down on the pelvic floor. Breathe out gently as you contract and breathe in as you relax.
Using Your Glutes or Thighs
If your buttocks clench or your legs press together, you are cheating. These large muscles take over and leave your pelvic floor underworked. Place a hand on your bottom to check that it stays soft.
Overtraining
More is not always better. Too many reps can tire the muscles and leave them tight and sore. A tight pelvic floor can actually worsen erectile problems and cause pelvic pain.
Forgetting to Relax
Relaxation counts as half the exercise. Always let the muscles fully release between squeezes. A healthy pelvic floor needs to contract and let go.
Bearing Down
Some men push outwards instead of lifting inwards. Think “lift and draw up,” never “push down.”
When to See a Pelvic Health Physiotherapist
Self-guided exercises suit many men. Some situations, however, call for expert support.
Signs You Need Professional Help
Book an assessment with a pelvic health physiotherapist if you:
- Cannot feel or locate the muscles after several attempts
- Notice pain in the pelvis, perineum, testicles or penis
- Experience pain during or after ejaculation
- Have ongoing bladder or bowel symptoms
- See no progress after three months of consistent practice
- Have recently had prostate surgery
What a Physiotherapist Does
A specialist can assess your muscle strength and tone. They may use biofeedback, which shows your muscle activity on a screen. This helps you learn the movement quickly. They can also spot an overactive pelvic floor, which needs relaxation work rather than strengthening.
If you want to learn more about how expert guidance fits into your plan, ask your clinician for a referral.
Tracking Progress Alongside Your PRP Results
Tracking helps you stay motivated and shows what actually works.
Simple Ways to Monitor Change
Keep a short weekly log. Note:
- How long you can hold a contraction
- How many quick flicks you can complete
- Erection firmness on a scale of 1 to 10
- How long erections last
- Any changes in ejaculatory control
- Morning erections, which often reflect general erectile health
Use a Questionnaire
Many clinicians use the International Index of Erectile Function (IIEF-5). You can complete it before treatment and again at follow-up. This gives you a clear before-and-after picture.
Share Your Data
Bring your notes to review appointments. Your log helps your clinician judge how well your P-Shot recovery plan works. The team at Dr SNA Clinic London can then adjust your plan if needed. You can visit the official site to see what follow-up support looks like.
Frequently Asked Questions
Do Kegels work for men?
Yes. Kegels strengthen the male pelvic floor, just as they do for women. Research links them to firmer erections, better ejaculatory control and improved bladder control after prostate surgery.
How long before pelvic floor exercises help erections?
Most men notice change after 6–12 weeks of daily practice. Full benefits can take three to six months. Stick with your routine even if early progress feels slow.
Can I do Kegels straight after the P-Shot?
Wait until your clinician gives approval. Most providers suggest a short rest period after the procedure. After that, start gently and build back up.
Can pelvic floor training help premature ejaculation?
It can. Several studies show that men with lifelong premature ejaculation gained better control after around 12 weeks of pelvic floor training. Many men use it alongside other strategies, such as behavioural techniques.
Can you overdo pelvic floor exercises?
Yes. Overtraining can make the muscles tight and painful. This may worsen symptoms. Always relax fully between squeezes and stop if you feel pain.
Does Dr SNA Clinic offer physiotherapy support?
Speak directly with Dr SNA Clinic about available support. The clinical team can explain how pelvic floor guidance fits into your treatment. They can also point you towards a trusted pelvic health physiotherapist if you need one.
Final Thoughts
The P-Shot gives you a strong starting point. Yet your own effort can make a real difference to how you feel afterwards. A healthy pelvic floor helps trap blood, maintain firmness and control ejaculation. These benefits sit right alongside what men hope to gain from PRP therapy.
P Shot and Kegels work best as a partnership. Start with gentle training, learn the correct technique and avoid common mistakes. Track your progress honestly and seek expert help when something feels wrong.
Above all, stay patient. Real change takes weeks, not days. If you want a pelvic floor plan that supports your PRP treatment, a conversation with Dr Abbas and the team can help you build the right approach for your body.
Mr Syed Nadeem Abbas, MBBS, MRCSEd, MSc Aesthetic Plastic Surgery (Distinction) Medical Director, Dr SNA Clinic 48 Wimpole Street, Marylebone, London W1G 8SF GMC Registered | CQC Regulated | Monday to Saturday 10:00–18:00 +44 7955 836986 | info@drsnaclinic.com
