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.

Outlines

00:00

😓 Common Struggles with Kegel Exercises

This paragraph introduces the video's focus on Kegel exercises, which are crucial for strengthening pelvic floor muscles. It addresses the high failure rate among beginners due to a lack of understanding of how to perform these exercises correctly. The speaker, Eric, a physiotherapist, promises to guide viewers through the process from start to finish, ensuring they can confidently perform Kegel exercises to address issues like erectile dysfunction and urinary incontinence. The video is aimed at beginners, those with limited time, and those frustrated with their current pelvic floor muscle training progress.

05:01

📘 Understanding and Locating the Pelvic Floor Muscles

The second paragraph delves into what Kegel exercises are, their purpose, and the importance of the pelvic floor muscles. These muscles, which form a hammock-like structure within the pelvis, support internal organs and play a key role in bladder control and sexual function. The speaker emphasizes the difficulty of strengthening these muscles due to their deep location and invisibility. He also highlights the common misconceptions and frustrations people face when trying to strengthen them without proper guidance.

10:06

🤲 Technique for Feeling and Performing Kegel Contractions

In this paragraph, Eric instructs viewers on how to physically locate and feel their pelvic floor muscles by using a specific touch similar to taking a pulse, but applied to the perineum—the area between the scrotum and anus. He details the correct finger placement and pressure to use when palpating this area. The paragraph also covers the importance of adopting the correct position for Kegel exercises, recommending starting in a lying down position to counteract the effects of gravity and make it easier to feel the muscle contractions.

15:09

🧊 Exploring Cues for Kegel Contractions and Practicing the Technique

The speaker introduces three different mental cues to help viewers feel a Kegel contraction: imagining stopping the flow of urine, lifting the scrotum out of cold water, and using a turkey baster to visualize the action of the pelvic floor muscles. He encourages viewers to experiment with these cues to find the one that works best for them. The paragraph concludes with a step-by-step guide on how to perform a Kegel contraction, emphasizing the importance of proper technique and the initial faintness of the contraction sensation, which is expected to strengthen with practice.

🚫 Debunking Myths About Kegel Exercise Performance

In the final paragraph, Eric dispels common myths about Kegel exercises, particularly the belief that holding a contraction for an extended period is necessary. He argues against this approach, stating that quality of contraction is more important than duration and that beginners should focus on short, controlled contractions. He also provides guidance on how to progress to longer holds once the basic technique is mastered and encourages viewers to practice and seek feedback to ensure they are performing Kegel exercises correctly.

Keywords

💡Kegel exercise

A Kegel exercise is a pelvic floor muscle exercise that aims to strengthen these muscles, which are crucial for supporting internal organs and controlling bladder and sexual functions. In the video, Kegel exercises are the central theme, with the speaker providing guidance on how to perform them correctly to avoid common mistakes and to address issues like erectile dysfunction and urine leakage.

💡Pelvic floor muscles

Pelvic floor muscles are a group of muscles that form a hammock-like structure within the pelvis, supporting internal organs and playing a key role in bladder control and sexual health. The script emphasizes the importance of these muscles and how to engage them properly through Kegel exercises, as many people are unaware of their existence and function.

💡Erectile dysfunction

Erectile dysfunction refers to the inability to achieve or maintain an erection firm enough for sexual intercourse. It is mentioned in the script as one of the issues that Kegel exercises can help address, highlighting the connection between pelvic floor muscle strength and sexual health.

💡Urine leakage

Urine leakage, or urinary incontinence, is the involuntary loss of urine. The video script discusses this condition as a common problem that can be improved by strengthening the pelvic floor muscles through Kegel exercises, as these muscles help control the bladder.

💡Perineum

The perineum is the area of the body between the genitals and the anus. In the context of the video, the speaker instructs viewers to palpate this area to feel the contraction of the pelvic floor muscles, using it as a method to ensure proper Kegel exercise technique.

💡Palpation

Palpation is the act of examining by touch, as in feeling the muscles contract during a Kegel exercise. The script describes a method of palpation where the viewer places fingers on the perineum to feel the muscle contractions, which is essential for performing Kegel exercises correctly.

💡Cue

In the script, a 'cue' refers to a mental or verbal trigger that helps initiate a pelvic floor muscle contraction. The speaker provides different cues, such as imagining stopping the flow of urine, to help viewers feel and understand the contractions they should be aiming for during Kegel exercises.

💡Quality contraction

A quality contraction is a term used in the script to describe a Kegel exercise that is performed correctly, where the viewer can feel the pelvic floor muscles engage and release. The emphasis is on the ability to feel both the contraction and the relaxation of the muscles, rather than the duration of the hold.

💡Endurance hold

An endurance hold in the context of Kegel exercises refers to maintaining a contraction of the pelvic floor muscles for a longer period. The script advises against holding contractions for too long initially, recommending shorter holds and focusing on the quality of the contraction before progressing to longer durations.

💡Physiotherapy

Physiotherapy is a healthcare profession that assesses, diagnoses, and treats movement disorders through physical means. The speaker identifies himself as a doctor of physiotherapy, lending credibility to his instructions on Kegel exercises and their benefits for pelvic floor health.

💡Myths

The script addresses common misconceptions or myths about Kegel exercises, such as the belief that one must hold the contraction for an extended period or perform a high number of repetitions daily. The speaker debunks these myths, advocating for proper technique and understanding of the pelvic floor muscles instead.

Highlights

99% of people fail at Kegel exercises due to not knowing how to feel a Kegel contraction and where to feel it.

The video aims to teach viewers how to avoid common traps and understand the essentials for faster Kegel learning.

Eric, a doctor of Physiotherapy, presents a straightforward method for beginners to learn Kegel exercises properly.

Kegel exercises, also known as pelvic floor muscle exercises, are essential for strengthening these muscles.

Pelvic floor muscles support internal organs and play a key role in erections and bladder control.

Many men are unaware of their pelvic floor muscles, complicating efforts to strengthen them.

The difficulty in strengthening pelvic floor muscles arises from their invisibility and deep location within the pelvis.

People often feel frustrated with Kegel exercises due to a lack of progress and worsening symptoms.

The video teaches how to palpate the perineum to feel Kegel contractions, using the right finger pressure.

A proper Kegel contraction should be felt as a flicker or bulge under the fingertips.

The lying down position is recommended for beginners to feel Kegel contractions more easily.

Cues (QA) are introduced to trigger automatic pelvic floor contractions, with three different cues provided for viewers to try.

The importance of feeling the contraction and release of the pelvic floor muscles is emphasized for quality Kegel exercises.

Myths about holding Kegel contractions for 15-20 seconds are debunked, with recommendations for shorter, quality holds instead.

The video provides a step-by-step guide on how to perform a proper Kegel contraction, including breathing techniques.

Viewers are encouraged to practice and master the Kegel contraction before progressing to endurance holds.

The video concludes with an invitation for viewers to subscribe and engage with the channel for more men's health content.

Transcripts

99% of people who learned a keigle fail and  then quit because they were never taught how  

to feel a Keele contraction and where to feel it  to show you how to avoid the most common trap and  

to understand all the things that enable you to  learn how to keyle faster I'm going to take you  

through everything you need to know literally A  to Z in today's video so that you can be confident  

you are performing kull properly so that you can  strengthen up your pelvic floor and recover from  

erectile dysfunction and urine leakage quickly  welcome back to the channel everyone I'm Eric  

doctor of Physiotherapy and today's video is  for those of you that don't have a lot of free  

time for those that are just learning about their  pelvic floor muscles and finally it's for those  

of you that are getting frustrated trying to  strengthen your pelvic floor on your own and  

not getting very far with your recovery I have  discovered a straightforward method that even  

the biggest beginner can follow and learn how to  keyle properly I'm here to help watch the video  

all the way to the end to soak up all of the  knowledge and practical tips let's get into it  

okay first things first what is a kull exercise  a keigle exercise is also known as a pelvic floor  

muscle exercise they're both literally the exact  same thing and you might have heard them being  

used interchangeably now a keyles exercise the  only goal is to strengthen up your pelvic floor  

muscles now for those of you that don't know your  pelvic floor muscles they sit deep within your  

pelvis your pelvis is the Bony structure that  makes up your hip uh your hip region now the  

goal of these muscles and their use is to act as  a hammock so they literally attach from your pubic  

bone up front all the way to the tailbone around  back and they act as a hammock that supports all  

of your internal organs now on top of supporting  your internal organs these muscles your pelvic  

floor muscles they play a pivotal role in helping  you to achieve and maintain a firm erection and  

to also help you control your bladder so that  you don't leak urine now if you're watching  

this video you are probably having issues with  either erectile dysfunction or urine leakage now  

if you're just learning about these muscles  that's okay cut yourself some slack cuz for  

most of us guys we never even knew that we've had  them sure we know that women need to strengthen  

up their pelvic floor after giving birth but  for most of us men unless we're going through  

erectile dysfunction or urine leakage yeah we just  go throughout our lives not knowing that we have a  

pelvic floor that makes trying to strengthen them  up even more difficult because you've gone your  

whole life without knowing they've even existed  and think of it this way if you and I were in  

the gym and I was helping you get let's say uh  bigger bicep muscles I would prescribe you you  

know barbell bicep curls I might prescribe you  chin-ups and you would be able to see and feel  

exactly that muscle you'd be able to see it you'd  be able to feel it and that would help you get it  

stronger a heck of a lot faster and this here  and lies the problem because with your pelvic  

floor you can't actually see these muscles they  lie so deep within the pelvis that you can't see  

them making them a little bit more difficult  to strengthen up now I can't tell you how many  

people I have met probably on a weekly basis that  say Eric I have been taught how to perform a keel  

contraction I know I'm doing it properly but I'm  still not getting anywhere and actually I think my  

urine leakage is worse and these people for the  most part are just so frustrated and I'm going  

to clear everything up and I'm going to teach you  exactly what you need to know and probably where  

you were going wrong so now that you know what  these muscles are what their uses in the body  

we need need to learn how to feel a contraction  like the analogy I was saying in the gym uh where  

we're trying to get your biceps stronger if I had  your if you had your hand over your biceps and you  

were doing a bicep curl you could physically feel  that muscle Contracting well the good news with  

your pelvic floor is you can do the same thing  what you need to do is you need to take your uh  

index finger and middle finger on your dominant  hand and what I want you to do right now while  

watching this video place it on your neck as if  you're trying to take your pulse so you take your  

finger beds here and you place it right on the  side of your neck looking for that pulse now you  

don't have to find it I just wanted to get those  finger placement uh down pat that same touch that  

same finger placement is what you're going to  use to palpate over your perineum your perineum  

is the space of skin in between your anus and  your scrotum now remember we're on YouTube here  

and I am not allowed to show you a photo of this  unfortunately even though it would make our lives  

so much easier but what I want you to do right now  I'm going to do it with you is I want you to slip  

your two fingers and I want you to put them down  your pants so you're going to lift up your scrotum  

and then you are going to find the halfway point  between your scrotum and your anus you literally  

can't miss it because on either side is your legs  there's nowhere else to feel so find about that  

Midway point and again that same pressure like  you're pressing up taking your pulse you are not  

poking into the skin you're pressing up now you  want to press up with enough pressure so that you  

can actually feel something going on you don't  want to just have your your two fingers lying  

there you want to indent the skin a little bit  so if zero is no intensity 10 is you trying to  

poke a hole through your panum go for a three  three out of 10 intensity pushing up into that  

skin once you find that you are going to hold  this position so for me my scrotum is actually  

in the cup of my hands and then my two fingers are  reaching down and pressing up into the Skin So now  

that I've got this area locked and loaded that  is the position you need to adopt every single  

time you are doing a kull contraction you need  to put your fingers down there because if you  

don't you don't actually know if you're doing it  properly and because you can't see these muscles  

it leaves a lot of Confusion And we want to make  sure that you are getting quality repetitions in  

every single time you can track your pelvic floor  and do a keel exercise so that is a non-negotiable  

if you're going to listen to what I say you need  to follow that rule two fingers always down your  

pants feeling every contraction and that's how you  can be certain you were doing it properly next we  

need to go over the kull positions do you do them  in standing do you do them sit sitting down do you  

do them lying down how how do you do them there  are so many videos on the internet right now and  

on YouTube explaining this let me make it really  easy for you I want you to start in the lying down  

position it's just the easiest position to feel  a ke's contraction improperly why well when I'm  

sitting like I am right now I have the force of  gravity pressing down through my head all the way  

through my pelvis and remember how I said the the  pelvic floor muscles they act as that hammock well  

guess what when you're sitting up right that  gravity is pressing and it's stretching that  

hammock which means it's going to be a little  bit harder for you to feel that contraction  

so when you're first learning out how to do a  keel contraction I always recommend lying down  

because you are horizontally lying across the  plane of gravity making it a whole lot easier  

to feel so now that we got the position taken  care of we're going to start in line the last  

thing that we need to do before we actually get  into doing a contraction is we need to learn a  

q a q is a saying that you would say out loud to  yourself or in your own mind that would trigger  

that automatic response for that pelvic floor  to contract now there's a few of them so I want  

you sitting here watching the video watching me  right now I want you to try a few of these and I  

want you to make a mental note of what one works  best for you and when I say works best for you I  

want you to uh one put your fingers down there  so let's do that right now so get your fingers  

in place I'll do it with you remember lift up the  scrotum put the two fingers in between in between  

the anus and your scrotum find that middle spot  you do a three out of 10 intensity pressing up  

into the skin hold this position okay now what  I want you to do close your eyes while you're  

watching this and listen to these three cues and  decide what one most resonates with you and the  

one where you can feel a contraction the best all  right eyes closed start off by taking a really big  

deep breath so big breath in breathe all the way  out okay making sure those fingers are pressed  

up into the Skin three out of 10 intensity I want  you to imagine you are standing in front of a Ural  

and I want you to stop the flow of urine clamp  that flow shut stop the flow open it up again  

so you're going to stop the flow of urine open  it back up you should feel just a tiny flicker  

underneath those two fingers okay cue number two  again close your eyes try this one out I want you  

to imagine that you are walking in to a freezing  cold ocean the further you walk in the higher that  

water starts to rise until that water reaches your  scrotum I want you to imagine like you are pulling  

that scrotum into your stomach lift it up out of  the water so it doesn't touch and then let it go  

back down into the water so again you're walking  out into a lake you don't want the scrotum your  

scrotum to touch the freezing cold water lift it  up and then let it drop back down the third and  

final cue I want you to imagine it's Thanksgiving  day which is actually appropriate cuz that's  

coming up um I want you to imagine a turkey baster  so turkey baster is one of those you know squeezy  

handles with a tube uh to either base the turkey  in the juice or the or yeah the juices not the  

gravy juice anyway if you're a vegetarian sorry  you're just going to have to imagine some type of  

baster again have your fingers down there I want  you to close your eyes and I want you to imagine  

that you are basting the turkey so squeeze the  baster and draw up that fluid draw up the juice  

and then squeeze it back out so Draw It Up Lift  the pelvic floor up as you draw up that baster and  

then squeeze it out okay you can take your hand  out of your pants good work so the key with these  

cues is one of those three you should have felt a  flicker underneath your fingertips you're probably  

asking yourself oh Eric how do I know if I felt a  flicker if you could feel any bulge out into those  

fingertips a small bulge a big bulge I don't care  any movement at all underneath those fingertips  

that is your pelvic floor Contracting you've  done it literally any movement at all that's  

your pelvic floor how do we know it's your pelvic  floor that is literally the only muscle where  

you're putting your fingers that could have been  doing that movement and that is exactly what we  

want to replicate now don't worry if this flicker  was only really small and it dissipated really  

quickly that's okay that's why you're watching  this video your pelvic floor is very weak and it  

needs needs to be strengthened up now what we've  gone through so far is number one I taught you  

what a keegle exercise is and what the role of the  pelvic floor muscles are in your body number two  

we went over position so we are going to start in  the lying down position and then number three we  

went over a q that Q is going to be that saying  that you say out loud every time oh also we went  

over palpation how to feel it we are now going  to combine everything together uh to do your  

very first Keel contraction so I am now lying flat  I've got my physio table set up here and notice I  

have my knees bent up you don't want your knees  flat bend them up because it makes reaching for  

that panum so much easier so let me just make sure  I'm in camera frame here all right so what you're  

going to do you're going to take your two fingers  on your dominant hand again the same placement as  

placing on the pulse I'm going to put my fingers  going to lift up the scrotum and I'm going to  

place them on the skin directly in between my anus  in my scrotum and I'm going to press up so I'm  

pressing up in towards my head at a three out of  10 intensity I am trying to feel everything going  

on underneath the skin next with my feet touching  the floor I'm going to place my my free hand over  

top of the belly this is to make sure that you do  not clench your stomach muscles when doing a kull  

contraction so you're just going to place the  hand right on top of the stomach like this and  

just rest it here okay so now what you're going  to do before you do your first kull contraction  

is you're going to take a big deep breath in and  out you want to release any stiffness any body

tension okay now the secret to doing a good Keel  contraction doing it properly is you need need to  

close your eyes I want you to imagine what you are  about to feel underneath your fingertips directly  

between the scrotum and the anus so over top your  perineum all right my eyes are closed my fingers  

are in place my free hand is over my stomach and  my knees are bent up lying on my back I'm going  

to choose the cue that worked the best for me so  for me personally the cue that works is stopping  

the flow of urine so imagining I'm in front of a  urinal all right so fingers are in place here we  

go eyes are closed I'm going to take a big breath  in through my nose expand the lungs all the way  

and next I'm going to breathe out through my mouth  let all the air out nice and slow at the very end  

of that breath I'm going to stop the flow of urine  stop it and then I'm going to let it go again and  

then finish the breath breathe in again suck his  as much air as you can in breathe all the way out  

feel all the air release at the end of the breath  I'm going to stop that flow of urine and then I'm  

going to start it again half a second squeeze and  then let go just like that and then I'm going to  

finish the breath now that is how you do a kull  contraction properly I want you to try this out  

for yourself the simp simple Act of feeling  that tiny bulge out into your fingertips that  

is your pelvic floor Contracting and that is  literally as simple as it gets and again while  

you're watching this video it's probably going  to feel like a very faint flicker that's okay  

that's just going to get stronger and stronger  and stronger the more you practice now we need  

to bust some myths here because I've had it up  to here with seeing other videos just spewing  

nonsense on your pelvic floor you've heard it  here first this is my opinion I am so tired of  

guys and even women coming to me telling me that  they have seen another professional that have told  

them they need to be able to hold their pelvic  floor contraction for 15 to 20 seconds and you  

need to do 50 a day I don't care who tells you  this they are wrong that is not how your pelvic  

floor works and trying to hold it for 15 let alone  20 20 seconds is just not realistic and you're not  

going to be able to do it I can't even do it  and my pelvic floor is perfectly healthy and  

I teach guys how to do this every single day  it's just not realistic and I don't want you  

following that advice when you're starting out  even if you're an intermediate to an advance I  

stop at a 6C hold the most I get my clients to  do is hold for 6 seconds maybe 10 seconds if  

they're really good because cuz here's the thing  it doesn't matter how long you hold for you need  

to make sure you have a quality contraction if  you squeeze but you don't know if that pelvic  

floor has let go you don't know how long you're  holding it for so it really doesn't matter what  

matters the most is when you clench that pelvic  floor you stop that flow of urine you can feel  

it release as well if you can feel it clench and  you can feel it release that is a good quality  

control traction now when starting out you are  only holding this for about a half a second stop  

the flow of urine turn it back on maybe a second  at the most you need to practice this and master  

this before you even think about going on to doing  a keel endurance hold now how do you know you're  

ready to progress to an endurance hold you should  be able to do the contraction where you snap it  

on and then release it and you should be able to  clearly feel it between your fingertips or sorry  

under your fingertips which is again underneath  your perineum if you can do that and you can do  

10 repetitions in a row where you can clearly feel  the contraction snap on and then release you are  

ready to go to an endurance hold so you've  got lots to practice I want you dropping any  

comments you have underneath this video so I can  answer any questions again this is a very generic  

video because everyone's situation is unique but  I wanted to make a a video that covers the nuts  

and bolts on how to do a keel SK traction properly  cuz it's literally the most common question I get  

now if you haven't already please make sure you  click that subscribe button if you like today's  

video I post two of these literally every week and  I go over every issue that us men experience in  

life including all the embarrassing ones so that  you do not have to go through this journey alone  

thank you so much for supporting my channel  I hope you took something away from today's  

video and remember regardless of your situation  keep going and I'll see you in the next video