Did you know that pelvic floor exercises are not just for women? Yes, that's right! Men can also benefit from these exercises, specifically by practicing the lesser-known "Reverse Kegel." In this blog post, we aim to shed light on the male Reverse Kegel and provide you with a step-by-step guide to master it, improving your pelvic floor health and contributing to a happier, healthier life. So, let's dive in, shall we?
What is a Reverse Kegel?
Reverse Kegels are essentially the opposite of traditional kegel exercises. While regular Kegels focus on tightening the pelvic floor muscles, Reverse Kegels aim to relax and lengthen them. Both types of exercises are essential for maintaining a healthy pelvic floor and preventing a range of issues such as urinary incontinence, pelvic pain, and sexual dysfunction.
Benefits of Male Reverse Kegels
- Better bladder control: Reverse Kegels can help you improve your bladder control by training your pelvic floor muscles to relax efficiently.
- Elimination of pelvic pain: If your pelvic floor muscles are constantly tense, it can lead to chronic pelvic pain. Reverse Kegels help you release that tension and find relief.
- Improved sexual performance: Mastering the art of relaxing pelvic floor muscles can lead to better erection quality, increased stamina, and more control over ejaculation timing.
- Enhanced recovery from surgery or injury: If you've had surgery or trauma to the pelvic area, practicing Reverse Kegels can aid in your recovery by strengthening and stretching the muscles involved.
How to Perform Male Reverse Kegels
Follow these step-by-step instructions to add the Reverse Kegel exercise into your routine:
Step 1: Locate Your Pelvic Floor Muscles
The first step is to get familiar with the muscles you'll be working with. To do so, try stopping your urine flow mid-stream the next time you go to the bathroom. The muscles you engage to stop the flow are the ones you'll be using for Reverse Kegels.
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Step 2: Get Comfortable
Find a quiet space where you can lie down or sit comfortably. Your posture should allow you to relax and focus on engaging your pelvic floor muscles without causing strain.
Step 3: Inhale and Relax
Take a deep breath and allow your pelvic floor muscles to relax as you exhale. As you do this, imagine pushing the muscles outward, similar to the sensation of releasing urine or gas. This gentle activation of the muscles is at the core of the Reverse Kegel technique.
Step 4: Hold and Release
Hold the relaxed position for 3-5 seconds, then release the tension and let your muscles return to their starting point. This counts as one repetition. Remember, the focus of this exercise is on relaxation and lengthening the muscles—not contraction.
Step 5: Repeat and Progress
Start with a few repetitions per session, gradually working your way up to 10-15 reps as your muscles become stronger. Perform Reverse Kegels a few times per week, ideally in combination with regular kegel exercises for optimal pelvic health.
Male Reverse Kegel Example:
To make sure you're doing the Reverse Kegel exercise correctly, lie on your back with your knees bent and feet flat on the floor. Place one hand just above your pubic bone and another on your lower abdomen. As you perform the Reverse Kegel, you should feel a gentle outward push and a subtle rise in your lower abdomen, while your hand on your pubic bone remains still.
Congratulations, you've now unlocked the secret of the male Reverse Kegel! By incorporating this exercise into your routine, you're taking a crucial step toward improved pelvic floor health and overall well-being. Remember to practice both Kegels and Reverse Kegels regularly for the best results.
If you found this article enlightening and eye-opening, don't forget to share it with your friends and encourage them to jump on the pelvic floor health bandwagon. And if you're looking for more information about pelvic floor therapy, feel free to explore our blog for other informative guides. Here's to strong and healthy pelvic floors!