How To Do SEATED Kegels - Pelvic Floor Exercises Workout For MEN - PHYSIO Guided
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- เผยแพร่เมื่อ 24 ก.พ. 2024
- Kegels workout for men easy seated beginners Kegel exercises. Pelvic floor physiotherapist Michelle Kenway guides you through seated Kegel exercises for pelvic floor muscle strength, power and endurance. Learn the best Kegels workout sitting position and posture, how to feel seated pelvic floor muscle exercises and how many Kegel exercises for beginners.
Kegels Workout Seated for Men
0:16 Best chair for Kegels
0:27 Benefits seated Kegels
0:43 Seated Kegels position
1:05 Feeling pelvic floor muscles
1:20 Kegels beginners technique
2:15 Endurance Kegels
4:01 Power Kegels
4:59 How many Kegels
5:12 Progressing Kegel Exercises
Kegel Exercises: Optimal Sitting Position
Establishing the Correct Sitting Position Using a Chair
To maximize the effectiveness of Kegel exercises, it's essential to adopt the correct sitting posture. Opt for a chair that facilitates a seating arrangement where the hips are either level with or slightly higher than the knees. Ensure you are sitting forward, away from the chair's backrest, to engage the appropriate muscle groups effectively.
Technique and Correct Form for Kegel Exercises
Identifying Key Pelvic Floor Muscles
To effectively target the male pelvic floor muscles during Kegel exercises, it is crucial to familiarize yourself with the sensation and location of the sitting bones. Focus particularly on the areas at the base of the penis and behind the testes for targeted strength and endurance exercises.
Executing Kegels with Precision
The ideal technique for performing Kegel exercises for men involves a deliberate tightening of the pelvic floor muscles, akin to halting the flow of urine while simultaneously attempting to "shorten" the penis. For beginners, mastering this technique is imperative to ensure optimal training outcomes for the pelvic floor. Achieving and maintaining the correct form takes precedence over all other aspects of these exercises for novices.
Two Primary Categories of Kegel Exercises for Men
1. Long Endurance Exercises
These exercises entail sustained contractions of the pelvic floor muscles, crucial for combating erectile dysfunction and enhancing bladder control. Proper technique includes maintaining normal breathing patterns, relaxing the buttocks and abdomen, and fully relaxing the pelvic floor muscles post-contraction.
2. Short Power Kegel Exercises
Power Kegels consist of brief, intense contractions lasting approximately one second each, designed to strengthen the pelvic floor muscles. Maintaining correct form, including a complete relaxation of the pelvic floor muscles after each contraction, is critical.
Progression and Frequency of Kegel Exercises
Foundational Workouts for Beginners
Initial workouts should prioritize mastering the correct form of Kegel exercises over the intensity of the exercises. Begin with long Kegel exercises that involve holding pelvic floor muscle contractions for up to 10 seconds. Start with gentle endurance Kegels, and as confidence in your technique grows, gradually increase both the intensity and duration of the exercises. Over time, progress to more challenging exercises, including standing Kegel exercises, and aim to complete a total of six sessions daily, incorporating both long endurance and short power Kegels.
Seeking Professional Physical Therapy Guidance
For additional assistance with Kegel exercises, men are encouraged to consult with health professionals specializing in pelvic floor physical therapy. Pelvic floor physiotherapists provide targeted training and therapeutic interventions to enhance the effectiveness of your Kegel exercise workouts.
This Kegels Exercises Workout is intended as general information. Please seek Pelvic Floor Physiotherapy individualised assessment and management for pelvic floor management.
#physiotherapy #kegelsformen #workout - แนวปฏิบัติและการใช้ชีวิต
Your kegel videos really helped me a lot
Thx. Hope it works!
Thank you for breaking this down step by step and doing videos for beginners too, it's really helpful! Especially as you describe the different sensations & parts.
@shay-doran my pleasure! I'm so glad to know that the beginner-friendly approach and step-by-step breakdown in the video were helpful for you! Keep up the great work with your exercises!🙏
Hey Michelle, its really good to see you again! Hope you had a good christmas and that 2024 has started off well for you ❤
@Kat so great to hear from you and thank you for your lovely wishes. Likewise I hope all is well with you beautiful friend. Thank you for messaging me 🌻❤🩹
Thank You Beautiful!
Hi Michelle thank you so much for your videos. One question please is it normal to leak after doing this exercise.
I agree with some of the other comments that laying down on my back is the easiest position to perform kegels and get visual feedback. However, during the day doing kegels while driving or seated at work provides privacy and time is saved by performing kegels in parallel with other daily tasks. I wish you could create a narration for the daily exercises (can just loop over and over a few spoken lines)-your voice is gentle and firm, provides right balance of encouragement and demanding.
@joeysubbie6544 thanks Joey, appreciate you sharing your time saving methods with others! Also FYI the narration for the daily exercises has been done now, I will upload in next few weeks. Thanks so much for your wonderful suggestion, just so you know I'm here, I'm listening to you Joey and I really value and appreciate your feedback 🙏
Konj voli sto te vidi❤❤❤❤Misel damo moja hvala za savet💓💓💓💓💖💖💖💖💖💖
@nikolanesovic1329 Lijepo te ponovno čuti N 😊
I've been a beginner for well over a month. No idea if I'm doing them right, how hold over 1 second & how to breathe normally due to the difficulty.
Maybe my nerve damage or neurogenic bladder (if I have that) affects it. Wish I had a doctor.
Well-made vid, though.
Hello,is it normal to feel a slight pain while doing kegels?
Good on ya Michelle. 😉 Good to see ya back at it again.
@99jeepxjguy97 Yes! Thank you for your comment and support! I'm glad to be back and providing helpful content.😊❤️
@99jeepxguy97 PS idaho hot springs neva been the same since 😊
@@michellephysio 😉
How important are pauses after each contraction? Especially when doing quick and strong kegels, should I focus on quick repetitions with only short pauses (i.e. 1s hold, 1s pause) or relax pelvic floor as long as it needs to fully relax (i.e. 1s hold, 5s pause)?
For now I am doing a bit of a mix of like:
one set of 10x 1s hold, 3s pause
then one set of 10x 1s hold, 1s pause
then one set of 10x as quick as possible
(I also do the long kegels before the short ones in each of the 6 training sessions)
Should I Tighten My Ab Muscles When Doing Kegel Exercises? Because my abs tighten when i try to work my kegel
Hi Michelle, I have been doing your Kegel workout for some time now and could you please post a new video on how to stretch and relax a tight pelvic floor. thx.
@greerm5 thank you for the great suggestion! Just filmed and will upload the stretching video in the coming weeks. You might also find this PFrelaxation for men video beneficial for specific pelvic floor relaxation too, I hope this is helpful th-cam.com/video/Fac5ihuQ1Ws/w-d-xo.htmlsi=npjWtPBoTGEyAz9P Wishing you all the very best 🙏🏽
Michelle, at the gym should we completely avoid compound lifts and only use isolated exercises to avoid worsening hemorrhoids and rectal prolapse?
@user-hq4hd5uk2q hi there, some compound exercises will be fine as for isolated exercises and vice versa. Have you seen the exercises in this video th-cam.com/video/3TyC6DRWqCM/w-d-xo.html This vid shows exercises that are better to choose, some to avoid and how to modify. This vid will give you a whole body pelvic floor friendly program of exercises that should feel comfortable during and after exercise. Let me know ... I'm keen to hear
@@michellephysio Your videos are very good! Do you think we should train one muscle a day, or do more frequent training splits like Full Body not worsen the pressure on the pelvic floor?
Gd mrng mam
Hey, Is it ok if I am not able to hold the penile inward movement?
P.s.: I am just starting with kegel for the first time ever and I saw you other video of kegel workout as well.
@surajsingh-hn3mz yes this is quite normal for beginners starting out - nothing to be concerned about. You will find that with dedicated practice this will improve - start gentle and focus on correct form, the rest will follow, wishing you all the best 🙏🏽
Michelle, what do you recommend to help a Rotators cuff
@lesliejameskellaway5527 hi there Leslie, there are many factors that can cause rotator cuff (shoulder muscle) problems. Unfortunately there's no simple fix - this is a condition that needs a throrough assessment and treatment by your physiotherapist. Treatment often involves specific muscle strengthening depending on the assessment. Wishing you all the best!
I'm confused on the breathing part. I found that it's hard to keep inhale and exhale during contraction. And i felt that i am straining my stomach while doing so
What do I do if my pelvic floor is ruined because I was paralyzed by my vertebra moved into my spine.will my pelvic floor ever recover.ive even pinched the nerve on the end of the spine prior
@alancatlett do you have complete muscle paralysis below the lumbar spine?
I don't know .think I have SI problems.I stretch 24/7 to help with the muscles movements. to keep from falling down.because of chronic pains and almost all my symptoms lead up to SI.The whole pelvic floor and sacrum area has so much damage.from the end of my spine. on the nerve ending of the end of spine.i have punched nerves, degenerative discs and a sacrum and pelvis chronic pain problem.its so bad it gives syatica in the legs in the backside of legs and SI in the front of the legs.i was paralyzed for a short time.i had a neck fusion and went to recovery to walk again.Nothing has been more taxing on my body.
Can i do this exercice standing up?
Yes indeed!
I was watching your older videos of kegel exercises, and you said to also tighten your anus muscle as you do Kegels, is this an alternative kegel exercise?
@Jim-bu6ei great question! It depends on what training aims to achieve. If for bladder control or sexual function then the focus is on base of penis rather than the anus. If focus is on bowel control/rectal prolapse then focus will include anus. Hope this is helpful Jim, cheers!
Hello, I find it hard not to contract my abdominal muscles at the same time. Now my gut hurts😅
@jaspertsai6949 start gently Jasper 😊
Michelle you are soo very beautiful…❤❤❤❤❤❤
@danielploy9143 deeply humbled by your way too kind comment Daniel 🙏💖
Dr.... with all due respect, I tell you that I have experienced doing the exercises in another position and it gives me great results.... ..it is on "all fours" and arching my back "like a cat", of course naked, in a suitable place, when doing the contraction you can clearly see if it is done well because you can clearly see how the testicles and penis rise... I hope the contribution is useful... Regards
@Juanma12345 Hi there this is wonderful to read! I agree, functional positions such as all fours are excellent and yours is a helpful contribution. I've made this video on sitting Kegels simply so that men know how to do their Kegels in sitting because it's so convenient and can help improve sensation for some men. Sitting is just one of a number of positions for doing Kegels. Keep up your great work!
Moji testisi su porasli❤😮