Are your finding that your Kegels not getting you results?
Make sure you're not making one of these 4 common Kegels mistakes with these easy fixes
I'm about to show you now.
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.
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 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