When it comes to pelvic floor exercises, most people tend to think of Kegels. However, there is another type of exercise that can be just as important for men: reverse Kegels.
Reverse Kegels, also known as pelvic floor drops, involve relaxing the muscles of the pelvic floor instead of contracting them like in a regular Kegel exercise. These exercises can help improve bladder and bowel control, alleviate pain during sex, and even improve erectile function.
Here’s what you need to know about reverse Kegels and how to do them properly:
What Are Reverse Kegels?
Reverse Kegels target the same muscles as regular Kegels, but they work in the opposite way. While a Kegel exercise involves contracting the pelvic floor muscles, a reverse Kegel involves consciously relaxing them.
The pelvic floor muscles are a group of muscles that support the bladder, bowel, and other pelvic organs. They also play a key role in sexual function, including erections and orgasms.
Like any other muscle group, the pelvic floor muscles can become tight and overactive, which can lead to a variety of issues such as urinary incontinence, constipation, and pain during sex. This is where reverse Kegels come in.
By consciously relaxing the pelvic floor muscles, men can help release tension and improve their overall pelvic floor health.
Why Do Men Need Reverse Kegels?
While Kegels are often recommended for both men and women to improve pelvic floor strength and prevent issues like incontinence, reverse Kegels are especially important for men.
That’s because men tend to have a lot of tension in their pelvic floor muscles due to factors like sitting for long periods of time, wearing tight clothing, and even stress. This tension can lead to issues like premature ejaculation, erectile dysfunction, and pain during sex.
By practicing reverse Kegels, men can release this tension and improve their sexual function. In fact, some studies have found that reverse Kegels can be particularly helpful for men with premature ejaculation.
How to Do Reverse Kegels
To perform a reverse Kegel, follow these steps:
- Sit or lie down in a comfortable position and relax your body.
- Take a deep breath in, and as you exhale, consciously relax your pelvic floor muscles. You should feel a sensation of release and letting go.
- Hold the relaxation for a few seconds, and then release.
- Repeat this process for several sets of 10 to 20 repetitions.
It’s important to note that reverse Kegels should not be done during urination or bowel movements, as this can interfere with normal muscle function.
Reverse Kegels are an important exercise for men to help release tension in the pelvic floor muscles and improve sexual function. By incorporating them into your daily routine, you can help prevent issues like premature ejaculation, erectile dysfunction, and pain during sex. As always, it’s a good idea to talk to your doctor or a pelvic floor specialist before starting any new exercise regimen.