How to Perform Reverse Kegels to Relax Your Pelvic Floor

 

Relax and Release: A Guide to Reverse Kegels for Men

Kegel exercises are well-known for strengthening the pelvic floor muscles, but what if those muscles become too tight? Reverse Kegels, also known as pelvic floor drops or relaxation exercises, can be a valuable tool to promote relaxation and improve overall pelvic health in men.

Why Reverse Kegels?

A tense pelvic floor can lead to various issues, including:

• Painful urination or ejaculation
• Erectile dysfunction
• Pelvic pain
• Difficulty controlling bowel movements

Reverse Kegels can help:

• Reduce pelvic floor tension
• Improve blood flow
• Enhance sexual function
• Alleviate pain

How to Perform Reverse Kegels:

1. Find Your Base: Similar to regular Kegels, start by identifying your pelvic floor muscles. You can use the urine flow technique (avoiding this during the exercise itself) or imagine tightening around your anus.

2. Relax and Lengthen: Instead of contracting, focus on completely relaxing your pelvic floor muscles. Imagine letting go of any tension and allowing the pelvic floor to lengthen and soften downward.

3. Visualization Techniques: Some find visualization helpful. Imagine your pelvic floor as a bowl of water. As you relax, visualize the water gently filling the bowl and expanding downward.

4. Breath is Key: Breathe deeply and naturally throughout the exercise. Don't hold your breath while relaxing.

5. Hold and Release: Hold the relaxed state for a count of 3-5 seconds, then gently return to a neutral position without actively squeezing.

6. Repeat: Aim for 3 sets of 10 repetitions, 2-3 times a day.

Tips for Success:

• Focus on Relaxation: The key is to truly let go of any tension in the pelvic floor.
• Be Patient: It may take some practice to feel the difference between tensing and relaxing your pelvic floor muscles.
• Listen to Your Body: If you experience any pain or discomfort, stop the exercise and consult a healthcare professional.

When to Consider Professional Help:

If you have difficulty performing reverse Kegels, experience persistent pelvic pain, or suspect pelvic floor dysfunction, seeking guidance from a healthcare professional or pelvic floor physical therapist is recommended. They can provide personalized instruction and ensure you're performing the exercises correctly and safely.

Incorporating Reverse Kegels into Your Routine:

Regular reverse Kegels, alongside traditional Kegels, can create a healthy balance in your pelvic floor musculature. This balance can promote optimal function and improve your overall well-being.

Remember: While reverse Kegels offer potential benefits, it's important to consult with a doctor if you have any underlying health conditions or concerns. They can advise you on whether reverse Kegels are appropriate for you and recommend the best course of action for your specific needs.