The SECRET to Learning How To Kegel For Men (step by step guide)

Summary

In this informative video, physiotherapist Eric teaches viewers the correct way to perform Kegel exercises for strengthening pelvic floor muscles. He addresses common misconceptions, explains the importance of these muscles in supporting internal organs and aiding with erection and bladder control, and provides practical tips on how to feel and perform Kegel contractions effectively. The video is aimed at beginners and those struggling with pelvic floor issues, offering a straightforward method to improve their health.

Takeaways

• 😌 Kegel exercises, also known as pelvic floor muscle exercises, are crucial for strengthening the pelvic floor muscles which support internal organs and assist in bladder and erection control.
• 🔍 Many people struggle to learn Kegel exercises due to a lack of understanding of how to feel a Kegel contraction and where to feel it, leading to frustration and lack of progress.
• 👨‍⚕️ Eric, a physiotherapist, provides a straightforward method for beginners to learn Kegel exercises properly, even if they have limited time or are self-teaching.
• 🤔 The pelvic floor muscles are deep within the pelvis and not visible, making it challenging to strengthen them without proper guidance.
• 📍 To feel a Kegel contraction, one should palpate the perineum, the area between the anus and scrotum, using the same finger pressure as when checking for a pulse.
• 🛌 Beginners are advised to start Kegel exercises in a lying down position to counteract the effects of gravity and make it easier to feel the muscle contractions.
• 🗣️ Practicing with a 'Q' or a specific mental cue can help trigger the automatic response for the pelvic floor to contract, with examples provided such as stopping the flow of urine, lifting the scrotum out of cold water, or using a turkey baster analogy.
• 👍 Quality of contraction is more important than the duration; beginners should focus on feeling the muscle clench and release rather than holding the contraction for an extended period.
• 🚫 Debunking myths, holding a Kegel contraction for 15-20 seconds is unrealistic and not recommended; instead, focus on short, quality contractions initially.
• 💪 Progressing in Kegel exercises involves mastering the ability to contract and release the pelvic floor muscles clearly before moving on to endurance holds.
• 🔄 Consistent practice is key to strengthening the pelvic floor muscles, with the sensation of the contraction becoming stronger over time.

Q & A

What is the main purpose of Kegel exercises?

The main purpose of Kegel exercises is to strengthen the pelvic floor muscles, which support internal organs, help maintain a firm erection, and control bladder function to prevent urine leakage.

Why are Kegel exercises important for men?

Kegel exercises are important for men to address issues like erectile dysfunction and urine leakage, and to strengthen their pelvic floor muscles, which many men are not aware of or do not know how to exercise properly.

What is the pelvic floor and where are these muscles located?

The pelvic floor is a group of muscles that form a hammock-like structure within the pelvis, attaching from the pubic bone to the tailbone, supporting internal organs and playing a crucial role in sexual and urinary functions.

Why is it difficult to strengthen pelvic floor muscles compared to other muscles?

Strengthening pelvic floor muscles is more difficult because they are deep within the pelvis and cannot be seen, unlike other muscles like the biceps which can be visually and physically felt during exercise.

What is the common mistake people make when trying to perform Kegel exercises?

A common mistake is not knowing how to properly feel a Kegel contraction and where to feel it, leading to ineffective exercises and sometimes worsening of conditions like urine leakage.

How can one learn to feel a Kegel contraction?

To feel a Kegel contraction, one can use the finger palpation method by placing the index and middle fingers on the perineum (the area between the anus and scrotum) and applying gentle pressure to feel the muscle contraction.

What are some cues or sayings that can help trigger a pelvic floor contraction?

Cues can include imagining stopping the flow of urine, lifting the scrotum as if avoiding cold water, or squeezing a turkey baster, which can help one feel the pelvic floor muscles contract.

What is the recommended starting position for learning Kegel exercises?

The recommended starting position is lying down with knees bent, as it is the easiest position to feel a Kegel contraction due to the horizontal alignment with gravity.

Why is it important to avoid holding a Kegel contraction for too long?

Holding a Kegel contraction for too long is not realistic or necessary for most people and can lead to ineffective exercises. The focus should be on the quality of the contraction and the ability to feel both the clench and release.

How can one know if they are ready to progress to an endurance hold in Kegel exercises?

One is ready to progress to an endurance hold when they can consistently perform 10 repetitions of a Kegel contraction with clear feeling of the muscle clenching and releasing.

What is the advice against doing Kegel exercises incorrectly?

The advice is to avoid holding Kegel contractions for 15 to 20 seconds or doing 50 repetitions a day, as this is unrealistic and not how the pelvic floor muscles work effectively.