Kegels for Men - The 4 Key Mistakes YOU MUST AVOID for Best Results
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
- Kegels for men are frequently done with these key mistakes especially beginners. As a result some men don't get they're after results despite doing their Kegel exercises. Physiotherapist Michelle shows you the 4 major Kegels mistakes for men to avoid and easy fixes for these mistakes. These Kegel fixes will help you get results , strength and stamina helping you overcome pelvic floor problems. #kegelexercisesformen #Kegelsformen
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Kegel Exercise Mistakes for Men
1. Contracting too Strongly
Contracting too strongly or with too much effort is often a major problem, especially for men who are beginners starting their Kegel exercises.
The Fix
Do your Kegels gently, especially if you're a beginner starting out. Feel your pelvic floor muscles tensing and releasing using the correct action. When you feel confident in your Kegels technique, you can then progress to increasing the strength or intensity of your exercises.
2. Breath Holding
Holding the breath is a common mistake during Kegels. One problem with holding your breath is that your pelvic floor muscles don't learn to work when you breathe normally. As a result when they need to work during your everyday life, they won't work well making your training much less effective than what it could be.
The Fix
Practice breathing normally during your Kegels. Contract your pelvic floor muscles gently at first and start with small shallow breaths during your exercises to get the right breathing and pelvic floor muscle coordination. As your pelvic floor becomes better trained, you'll find that you'll be better able to breathe normally during your Kegels.
3. Tensing the Upper Abdominal Muscles
Abdominal tensing is one of the most common mistakes doing Kegels. This mistake creates downward pressure on your pelvic floor making your exercises more difficult and potentially making pelvic floor problems worse.
The Fix
There are two solutions to this problem. The first is to breathe normally during your kegel exercises and breathe into your upper abdomen.The second solution is to contract your pelvic floor muscles gently rather than too strongly.
4. Practicing the Wrong Kegels Exercise
Some men mistake exercises such as the Bridge or abdominal curl exercises for pelvic floor exercises.
The Fix
The correct Kegels technique to get improve your bladder control or erectile function involves : tightening as if to stop the flow of urine AND shortening or retracting the penis inwards towards your body at the same time. You can test whether or not you're using the correct technique by stopping or slowing the flow of urine once a week as a test not as an exercise.
In summary 4 of the most common Kegels mistakes for men are:
1. Kegels too strong
2. Breath holding
3. Tensing upper abdominal muscles
4. Incorrect Kegels exercise
References
Images courtesy of Pexels photos
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Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
View all Michelle's Kegels for Men free TH-cam videos (strengthening, ED, prostate surgery, real time workout & more) here th-cam.com/play/PLqo18HBnle8xcwi050hjk3AA98q-dCqFR.html I sincerely hope these videos make your life a better place to be, with regards Michelle
Hi Michelle. You didn't tell us how many seconds we should tighten our pelvic muscle for each time
Thank You Michelle. I watched your videos before and after my prostate surgery. You have good quality information. Men follow them exactly. I have good control now after less than 9 months, but I think everyone is different also. The hard part for me was feeling if I was doing kegals right. But I think the turning point was when I practiced once in awhile “stopping” my stream in the middle of urinating. That helped me feel more what was going on. But she advises do not practice this maneuver too often because I think it can create some kind of a urinary infection, but not too sure of the reason why.
Wonderful information! I’m really happy to be subscribed as I embark this journey!! TY ✨
Another great video Michelle
Yeah, I felt it. It's hard to do it while breathing normally. Shallow breaths is the key but whenever I contract my pelvic muscles and breathe normally. I feel out of sync when I breathe out...
Gratefule to you Michelle that’s simply understood and very helpful. Best regards
Glad it was helpful!
Very well done!
Great pointers Michelle!! 👍🏼
Glad it was helpful!
A great video.
Her videos deserve alot more views as I have viewed many techniques on lasting longer this is the only real way that works and I'm speaking from experience
How long have u been at it bud?
Thank you again !
Good explanation
I've been doing kegel exercises all my life and not even known this. but it was taught to me buy some old Chinese guy he called it SOMETHING ELSE, but he always emphasized breathing it is key to get the energy flowing up into your spine
excuse me, did you say your whole life bro. And you telling me that haven't had any problems while doing it whatsoever??
I'm so happy that I've actually been doing them correctly all long
Have u gotten the benefits brother???
@@faisalahmed3956 judging from his other comments yea
Your videos have been very helpful. Kegel exercises have been a big help to me. How important is it to perform the exercises in different positions?
Thank you ☺️
Thanks, Michelle :-)
Thanks, doing according your guide it is working 😊
@xxavva12 so glad this works for you. Thank you for taking the time to comment. 💖
thank you so much
Thanks u michillie😍😄
thanks a lot Michelle. One question, how long it will take to overcome erectile dysfunction?
helpful👍
Thanks for another good video.
One trick, which I have found useful for not holding breath while trying to do the Kegel (or any other) exercises is to just count while doing the exercise.
That does not help at all
@@nowayycuuh yeah same here I need to be focused to engage the right tension and right muscle
J'ai suivi les conseils de Michelle Kenway. Après moins de 2 semaines, mon incontinence urinaire avait diminué et disparu après 4. Merci Michelle.
Thank you so much michelle. I lasted 10 minutes longer after practising for a month, 3 times a day
@Fahim Faisal Wonderful! My pleasure Fahim - hope this helps 🙏
wow really?
Hi Michelle. You are a very great instructor. I have a question. I try squeezing my PC muscles. I just don't get it if I am doing it with the correct muscles. Can you say how to check if I am squeezing the right muscles?
Hi Michelle, thanks for your videos.
I find it difficult to hold the contractions. Any tips please?
@Michael Hancox yes this is a common problem especially when first starting out. It’s a matter of practice over time trying to hold the contractions for longer. Try to avoid holding/contracting too hard, rather focus on getting your technique correct especially when first starting out and breathe normally during the exercise. Some people find that doing the exercises lying down can help too when first starting out. I hope this helps!🙏
It will be more good if u show us with picture how to do or with short video. Thanks
I totally agree with you
I agree babe.
@@carlobillones27 babe????🤨
@@ricpirate8049 Yeah that's kind of weird babe.
@@ricpirate8049 anyways I love you
its good that i watch this video cause i always hold my breath
@Weedward 420 thank you - glad you like this video! All the best! 🙏 ❤️
Good
Madam please show the step number 2 for Kegel exercises. Show it in something like a pipe or animation.
Hi, I love all your videos I find them extremely helpful! Recently I came across several posts on the internet talking about reverse kegels? I just wanted to ask you if you know anything about them? Do they really help to get rid of premature ejaculation? Can you give me some tips on how to do them the right way? Or if you have any videos already talking about them, can you provide me a link? Thank you so much in advance for your help, I truly appreciate it!
Hi there thanks for the prompt - this is on my yo do list do I’ll get to it within the month, cheers
Following ^
In your other video you said to tense with maximum effort and in this one you said not to flex to strong. Could you explain that a little but please thank you so much
gently for starting out
i think it means, initially dont do them strong just focus on getting the right muscles and doing it correctly and then when youre sure youve got it to start doing them strong
Did some kegels wrong about 5 months ago. Felt really strained. Caused control problems. Suggestion is to do them correctly to loosen the muscles (and therefore strengthen them), right?
Thanks 💖
@Arnab Chattaraj You're welcome !
Hello Michelle,can we say kegel exercises exactly the same as,when we try to stop the urine,gas
I been doing them for a while but can you over due them? I get a pain in my tailbone now when I do them and can’t seem to empty my bladder. My urethra feels irritated as well.
Thank you so much, it already helped me... at least I think it does because I go less frequently and have more awareness of when I do it just out of habit (like coming home, standing up, etc.) I'm already practicing this for 2 weeks every morning & night.
I can fit this in very easily and I thought there wouldn't be a fix for this.
Most Doctors always give medications but natural is always the best.😁🙏
@Ou. you're most welcome! So glad to read this, thank you for taking the time to comment and yes, great to hear your thoughts on medications! ❤️🌺
Do you breathe out when your contract and do the techniques? What are the proper inhale and exhale?
Nice...
Glad you like this, cheers!
regarding breathing: is it acceptable to inhale prior to a kegel rep and exhale during it?
Interesting to think dull pain was the pelvic floor muscles. Which I always thought it was my urethra was being compressed, 🧐 but no signs of anything alarming .
When u breathing in it relax & when u breathing out shallowly it contract normally ( no strong pressure).
Hello, Michelle how are you doing? My question is how would one know that he is contacting strongly and if it done gently you do not see the result.
Hi Shabir, I'm well thanks for asking, great question! You can know if you're contracting strongly by doing one exercise with the maximum possible intensity or strength. Then repeat using a very slight contraction and you will see the difference. During training I would try to pitch the intensity at around 50-60% of maximum so around midway between really strong and easy. Yes agreed intensity is required for strengthening but that should come when you're really familiar with the technique.
What is the best position/ posture when doing the exercise
Standing is the most difficult & the most rewarding.
It's in one of Michelle's videos on positions.
you are looking extra stunning on this video😍. thanks for the video btw.
Any different exercise u suggest for pelvic floor which is already tighten n tuff? To release it...
Reverse kegels (google is your friend :))
Hello,
Can we i do cardio workout before kegel will it effects the kegel workout?
I am sure that i am working with the right muscle but then also i am not able to fully relax my body. While laying on my back i can relax, but while standing i can't relax. But i am sure that i am working with right muscle.
Will i get result ?
Hey Michelle wanted to ask when do you make the video where do you explain how to let the air out of the exercise ball and show it on the ball and flatten it?
I was confused about pelvic floor. I was able do that but which can squeeze whole or pelvic floor?
Do i have to do this 3 position sitting,lying and standing position? Can i get good result if i do this only lying position not standing and sitting?
Her Highness ! A graphic depiction is requested.
Thanks and regards.
I watch more videos of kegal excercise in you tube but i d'nt know which excercise can i do
Mam partial rectal prolapse bhi theek ho jayega kegel exercise se
Are reverse kegels bad for the pelvic floor?
contraction in pelvic floor muscle gets relaxed when breathing out. any tips to control it( for men)?
should be the opposite because your diaphragm is connected to these muslces so when u breathe in it relaxes and contracts when I breathe out
Can u explain in video which excercise can do i am
Hey Michelle, I love your videos and I have seen a good improvement so far but I keep running into a problem, sometimes I feel slight discomfort or like a strained feeling a few hours after I do some of these exercises. So 1. I think I might sometimes do too strongly and for instance, last night I did not have morning erection like I normally do 2. If I did do too strongly, can I recover by following these tips from now on? I am still fairly new at this and I guess Im just scared i messed everything up forever, that is not the case right?
And I mean since I have been doing these exercises I have had erections in the morning, before that I almost never did anymore
Is your problem solved now?
what are the benefits of kegels for strengthenin and kegels for endurance?
Kegels for strength can help control sudden bladder or bowel leaks and PE, Kegel for endurance can help with back support, ED and bladder and bowel control too
The first mistake is especially relevant because some people who try to do kegels end up also contracting their glutes
@Jeremy Liu correct! And yes you can contact me via my website re interview cheers MK
Watched your other vids & those from other people, but have no idea how to do a Kegel.
Either the stomach tenses up, or nothing happens. Think I've got neurogenic bladder & bowel from a spinal cord injury. No doctor.
Maybe the nerves won't work for them. Fun vid, though.
Should have a demonstrate video or images
but you have a video about maximum effort?. what is it mean?
Hi Michelle, is it true that the majority of male patients with incontinence after prostatectomy surgery will eventually gain full continence even without doing the Kegel exercise? They say that Kegel does play a role in expediting the recovery process.
@Dinosaur, Colorado Yes this is true and yes Kegels done correctly before and after prostatectomy have been shown to promote more rapid recovery too. This video has the details for the Kegels found to be most effective for recovery th-cam.com/video/B3APjwkqi3Q/w-d-xo.html
Sometimes this exercise give me good result Nd sometimes no result what's this .nd tell me how many times this exercise in a week and when will come result after exercise??
Dr. Kenway can i ask one favor, to show us these instructions in 3D video. My best wishes and good hope i still to remain.
Hello Ma'am,
If i am doing kegel exercise regularly doest that mean i wont ever face sexual issues in my life as far as i am doing this exercise ?
Thankyou so much !
It only helps with erections
@@aahhh3207 and premature ejaculation right??
@@aahhh3207 how do kegels help with the erections?
@@aahhh3207 How?
Hello Michelle,
I kind a find doing the retracting and squeezing at the same time a bit difficult. Can I practice the retracting first for couple of days then gradually add the squeezing into the exercise, or practice the retracting then the squeezing then combined them together.
Thanks
@Osama Dardeer Yes definitely use the cue that works best for you first then try to combine them both when you can, all the best!🙏
Hi, it hurts now when I Kegel (after exercise and straining on the toilet) - can you Kegel too hard for too long?
Hi mate , I’ve done a little research and you should stop now mate , can cause serious problems in some cases and if you’re hurting then should stop now and maybe ease into it more next time
Hope that helped :)
You have corrected one of my mistake, thanks baby.
Am having West pain I don't know if I can this kegel exercise
can you advice one to stop urine whenever they want to urinate as an exercises to strengthen one palvic muscle and also can the exercises work for ejaculation control and how long will it take to control ejaculation
@Kayode Matthew stooping urine is a good occasional test to check you're using the right muscles but not as a regular exercise (one or twice a week). Here is my vid on ED that will explain your other question and all the best! th-cam.com/video/GgRUroD8c0o/w-d-xo.html
Hi,do kegal exercises increase size ??
No they don't which is a shame as more people might do them
I am feeling cramp in my back after doing kegel what does this mean ? Is i am using wrong technique or i am contracting too hard.
And how much time does it takes to show results on premature ejaculation
Does it work for sensitive bladder
Yes this is one of the techniques, I'll be uploading more info on bladder management in the coming weeks
i guess i'm one of those people who made at least 3 of 4 mistakes :)
i Feel a gentle " hurt" and/or " discomfort" while i was using a similar exercises as kegel.
But thanks for you Michelle i almost sure it's because of i try to squeeze as hard as i can.
Can i pull the muscles wrongly? besides the too strong pull?
and can it be the reasuon of that sense?
greetings from Hungary dear Michelle
About the breath, I train kegels like other muscle breathe in while relaxing, exhale in contracting,it should be good like this right?
@Lion breathe out when commencing your Kegel exercise then resume normal breathing during the exercise you may like to refer to this video here for more information on Kegels breathing th-cam.com/video/XjImclS9IbI/w-d-xo.html
hello Dear Michelle,hope you fine.My question is,kegel exercise,yoga exercise for male sexual health,are they good pre workout or post work out?when to do?
I am well thank you BB - yes these exercises are important for male sexual health, for all men especially with increasing age. You can do these exercises any time, I would suggest pre workout before you are fatigued or during rest breaks if you're doing weights, cheers
@@michellephysio thanks dear,i am regular viewer of your channel.and thanks thanks thanks for the answer.❤
Does kegels help Premature ejaculation, if yes for how much time we need to do kegels...
Hi I’m 5 years since Brachytherapy and unfortunately my sphincter is damaged, my consultant said no point doing the exercise what’s your thoughts please.
@Johnb Ives I think this needs to be assessed by a pelvic floor physiotherapist to determine whether you have some remaining pelvic floor muscle function that might assist with your bladder function.
Hi Michelle
How are you doing?
I have a doubt about the workout plan. It's a lit bit difficult for me to understand the training pattern. I usually do 10 kegels of 7 sec hold 3 sec release 3 times a day.
Do I need to perform 10 kegels of 10 sec hold 3 sec release while lying down, sitting straight and standing...which is equal to 30 kegels of 30 reps at one time..and 90 kegels of 90 reps if we do it three times a day...please correct me if I'm wrong...and please also mention for how many days in a week we should perform this exercise...I'll be very thankful to you.
Hi this is a great question thank you. There is alot of confusion as to how many Kegels need to be done and I think that this differs according to the problem being addressed. One study found that men who did 30 Kegels daily (10 lying, 10 sitting and 10 standing had improved erectile dysfunction) however another more recent study found that men who do almost 120 reps a day have much improved bladder control after prostate removal surgery. I think the goal id to exercise the muscles so that they feel a little tired when you finish the set, and repeat this at least 3 times or up to 6 times daily if you have the time. I wish I could be more definite however the variation in study results to date makes this difficult, all the best!
@@michellephysio when the muscles are tired after doing the kegel exercise it means that it work?
Is kegal improve premature ejaculation.? How one can know pelvic floor muscle is relaxed?
Yes it can help PE. The pelvic floor muscles relax when you breathe deeply into your belly. Your urine should run freely when your pelvic floor muscles are relaxed when you void.
I've a question for you, Michelle; I'm a 70 year old man, I do Kegels. I also had an inguinal hernia that was surgically repaired about 11 years ago. I've also recently taken up stomach vacuums, and abandoned my crunches (which I'd been doing for donkey's years). In retrospect, I think the crunches were probably not the greatest of exercises, because it encouraged the lower rectus abdominus to push OUT, which paradoxically may have weakened them and encouraged a hernia to develop... whereas a vacuum tends to tighten the transverse abdominus & might actually strengthen them and thus help PREVENT a 2nd hernia. At least, that's my hope. Of course, I don't do Kegels and vacuums together. So here's my questions: When you say "shortening and retracting the penis inwards" (3:21), I have no idea what that even means; could you spell that out a little more simply? and also, 2. What do you think of vacuums? Or Uddiyana Bandha? Have you an informed opinion about them? Sometimes I practice the latter as well. Thank you for reading.
I
It ain't no fun when the rabbit has the gun !!!!
It means I stay in my lane !!; other people should too
Have a good night
michelle you see your kegels exercises for men thumbnail, where your left hand is on the guy in the blue t shirt? tht is exactly where I'm having pain/sensitivity! thts where I was putting frozen peas... is tht area part of the pelvic floor then?
Hi Chris this is more your abdomen than pelvic floor and too high for iliopsoas however I can't rule out any possibility. Just a thought, have you had your appendix removed?
@@michellephysio hmm no it's still there... I will say I followed your video last night, the kegel exercise one where you hold it a while, then do fast ones after, straight after it was aching in tht area which means it's doing something right? my left side was fine but the right side I could really feel it had hit the area. Maybe I've just torn a nerve or something? it all seems linked to me though, this pain started a day before I realized I had ed problems so I don't think it's the appendix to be honest, I think I've just snagged/pulled something too far. I was doing a weird sitting on the floor back yoga twist thing... next day thts when it all started.
I'm going to continue following your vids probably for 6+ months so thank you for them, you've been very helpful would you mind if I asked you one more question? do you know which scan I would need to see muscle tears, nerve tears etc.? appreciate your help.
My urologist told me not to do them… I’m a guy
Because its free and they want money
Deadlift 135lbs. slow reps while doing your kegels and watch how thick your gooch becomes!
I do kegels a lot throughout the day as well as stretch my John 2-3 times a day. Slow paced deadlifts really helps me single out the organ and focus on it while I lift.
Try light weight sumo style deadlifts and give it a shot. Remember to pace yourself and focus on your package.
Does it help strengthen your erections? Your gooch??
how many kegels for endurance should I do in a day?
Hey, disclaimer: I haven't ever heard of kegel before. But I had practice similar exercises for stronger pelvis and lower back pain problems. (I stumble here on a deep youtube dive)
Having said that, for sex endurance I recommend doing some standing practice in the morning with an erect shaft (your penis) with a towel hanging on your penis and practicing pelvic control and release, start with a hand towel and work your way upwards. 2 min a day or while you can hold your erection. doing this boring ass exercise is really good for a healthy sex life, and you can do it on and off along your life as you feel the need.
I'm just a random stranger on the internet, I recommend testing this yourself seeing if it works or not for you, it's afterall a pretty simple injure free exercise.
@@DeadAnubis Bro what excercis can help me recover from a burst vein on my cockk...These excercises have helped me so far after trying for a week and the pain feels less since then.. Thanks..
Can a man with an indwelling foley urethral catheter do these exercises?
@delmar418 unless advised otherwise avoid Kegel exercises with a urethral catheter in position.
My issue is that it takes me a very long time to get to the finish line. 20-30 minutes would be fast for me. I always finish before my partner. Sometimes it can take 1-2 hours. I have read that kegals can help you get to the finish Lin faster and I uses to find this to be the case. Due to mg intercourse, I used to do kegals which would help get me over the edge faster. Intercourae is the most difficult way for me to finish, which is annoying. I'm trying to see if kegals and also l-histidine can help me finish much faster. I'd love to have more control over when I finish. My partner says it's great when I get there faster since for her it I dictates she got me so excited I could not hold back. I wish I could get there half as fast as her.
I’ve been doing them for a couple of weeks now and I can defiantly feel an improvement. What I want to know is if it’s okay to do them with an erection? I find it easier to locate the muscles that way. I also seem to end up get an erection during it as well. Sorry for the graphic information.
Guess what any guy you ask tht does kegals will tell you once the blood gets goin it’s only up from there
Is cycling bad for premature ejaculating people...
Please replay
Is impossible without tensing or tighting your stomach to do this
Please I need your help sister... I have been doing this exercise for two weeks now and I have become so constipated 😊😊what's the problem
@nurudeen mbugri make sure you relax your pelvic floor muscles and don’t hold them tightened all of the time. The pelvic floor muscles need to relax between every exercise and also when you’re not doing the exercises. Otherwise, these muscles can become tight contributing to constipation. Wishing you all the best! 🙏
Thank you
I'm facing problem to hold the contraction for 5 sec
I'm beginner. I can hold my pee stream for as long as I want but it's hard to do kegel because when ever I do contraction, it immediately drops. May be 1 or 2 sec.
Is it normal as a beginner?
If anyone does kegel, then comment below
Where do your abdomial muscles end and your pelvic floor muscles begin
Tensing abdominal? How when people train karate and wear belts around his waist. wrong?
it's harmful to stop urine as an exercise?
Yes it is, use as a test just once a week max, cheers!
@@michellephysio could you expand on this a bit please? i find that i have contract my pelvic floor at the end of urination to get the last out, is this a problem and what could be done to help? thanks
Hello michelle,
Just one confusion.. can we do this kegal exercise while passing urine?
@Michelle kenway?
No try to avoid this as it’s not helpful for your bladder - do as test once a week only all the best!
Michelle Kenway so we can do like this....while passing urine try to stop urine by those three steps and release...only one time in a week?
ADD PICTURES OR VIDEO EXAMPLES IS BETTER THAN TALKING
Doing Kegels gently is only for beginners. A different video on this channel says to use maximum effort when doing Kegels.
Yes that is when you start strengthening - most important to get your technique correct first up, then endurance and strength, all the best!