Over the years, kegel exercises have gained significant popularity as a go-to workout for strengthening the pelvic floor muscles. However, there's another exercise coming to the spotlight that can help men even more – Reverse Kegels. Where the core benefits of Kegel's target muscle-tightening, Reverse Kegels focuses on muscle relaxation and release. Let's delve into the world of Reverse Kegels for men and explore its benefits, how to perform them, and much more.
What are Reverse Kegels?
Reverse kegel exercises are an extension of traditional pelvic floor exercises. Unlike Kegels where the focus is on contracting and lifting the pelvic floor muscles, reverse Kegels involve the relaxation and gentle release of these muscles. Ultimately, this helps improve control, flexibility, and overall pelvic floor function by creating a balance between strained muscles and relaxed muscles.
Benefits of Reverse Kegels for Men
- Improving Erectile Function: By enhancing the blood flow to the pelvic region and relaxing the muscles, reverse Kegels can help improve erectile function and even reduce the symptoms of erectile dysfunction.
- Preventing Premature Ejaculation: Reverse Kegels can help men gain better control over their pelvic floor muscles during sexual activities, ultimately preventing premature ejaculation.
- Combatting Urinary Incontinence: By strengthening and relaxing the pelvic floor muscles, reverse Kegels can enhance bladder control and alleviate the symptoms of urinary incontinence.
- Reducing Pelvic Pain and Tension: Reverse Kegels can help in releasing muscle tension and reducing pelvic pain by teaching men how to relax their pelvic floor properly.
How to Perform Reverse Kegels for Men
- Find the correct muscles: Before starting with reverse Kegels, it is crucial to locate the pelvic floor muscles accurately. These are the same muscles you use to stop urinating or prevent the passing of gas.
- Get into a comfortable position: Choose a position that allows you to relax, whether it's sitting, lying down, or standing.
- Practice breathing: Take slow, deep breaths in, and exhale completely. This will help you relax before starting the exercise.
- Relax and release your pelvic floor muscles: Instead of tightening or contracting the muscles, focus on releasing and relaxing them. Imagine pushing your pelvic floor muscles outward and downward, as if trying to pass gas or release urine.
- Hold and repeat: Hold the relaxed state for a few seconds, then release fully. Repeat the process for a set number of times, and gradually increase the duration of the exercise over time.
When performing reverse Kegels, it is essential to maintain proper technique. Focus on the pelvic floor muscles and avoid using the abdominal, buttock, or thigh muscles while exercising.
Precautions and Tips
- Always consult a healthcare professional before starting any exercise regimen, especially if you have existing pelvic floor issues or medical conditions.
- Be patient and consistent, as it might take a few weeks to notice the benefits of reverse kegel exercises.
- Integrate reverse Kegels with regular kegel exercises to provide a well-balanced workout for your pelvic floor muscles.
- Never perform reverse Kegels during urination, as it can harm the bladder and lead to urinary issues.
Reverse Kegel Men Example:
Imagine you are a middle-aged male struggling with occasional erectile dysfunction issues. You consult your doctor and, after ruling out any underlying medical conditions, they suggest you try reverse kegel exercises to improve your pelvic floor health. You follow the steps provided in this guide consistently for 4-6 weeks. Soon, you notice an improvement in your erectile function and enjoy increased control and relaxation in the pelvic floor region. Integrating reverse Kegels and kegel exercises into your regular routine promotes overall better pelvic health and sexual function.
Now that you're aware of the benefits of performing reverse Kegels, as a man, it's time to take action and give them a try. Remember to be patient, diligent, and maintain consistency as you work towards improving your pelvic floor health. If you found this guide helpful, please don't hesitate to share it with others and explore our other fantastic guides on Pelvic Floor Therapy.
