Stretching the BC?

[Schmukk Member Find all posts View Profile Close Schmukk]

what i meant was if you have pe/apt your aim is to keep your pelvis in a neutral position 24/7, even when you are sleeping. For this reason it can take weeks/months to do a squat with perfect form as you need v good flexibility. Many people think they can immediately do a squat when in fact the are massively arching their back and putting the stretch there rather than the required muscles. 'hyperlordosis'

Google this and see how it is correctly done and I guarantee you will feel the stretch. But you will only be able to do this position correctly if you have good flexibility esp. in the quads.

I get what you mean. I don’t actually think over arching of the back is my problem, and in fact it might be more rounded than arched. Kind of like butt wink.

I do feel a stretch around the anus when in a Hindi squat but I wasn’t rly sure if there could be better stretches out there that are more effective (esp since Hindi is rather uncomfortable after a while).

I’ve been experimenting with trying to point toes forward or spread feet wider apart and that seems to amplify the stretch.

One thing I also notice is whenever I stand up from the squat position, I get a big IK or anus clench, not sure why. would you agree an anus clench is the same as an IK? And any tips on how to get rid of them? I try real hard to breathe out, rk (to best of my knowledge) and prevent the IK but it’s almost second nature

[andrewvi7 Senior Member Find all posts View Profile Close andrewvi7]

Makes complete sense. Cue more core exercises!

Is there anything in particular you do to strengthen your core? I know Paul wrote previously about the hollow body hold

I mostly do the classic vacuums, leg raises, side leg raises, weighted cable crunches and plank variations. Not in that order lol.

[Schmukk Member Find all posts View Profile Close Schmukk]

Thanks for this.

Does this also mean that your stomach doesn’t stick out and you don’t suck it in unconsciously? Is it possible for your neutral position and “flat” stomach can be maintained without any effort?

If I let my belly go it would push out I guess, and mostly into an apt position. That’s if I really really let it all go.

[andrewvi7 Senior Member Find all posts View Profile Close andrewvi7]

Thanks for this.

Does this also mean that your stomach doesn’t stick out and you don’t suck it in unconsciously? Is it possible for your neutral position and “flat” stomach can be maintained without any effort?

If I let my belly go it would push out I guess, and mostly into an apt position. That’s if I really really let it all go.

In theory that's exactly what it means.

In practise, i hope so. I've developed a lot of hamstring and glute power with APT stretching that done magic for my lower body posture. However my core/abs have been lacking as it's just so dam hard having the motivation to train core after doing 1.5/2h gym sessions lol. But the muscle responsible for keeping your core tight and stable is the TVA. The more power that muscle group has the less effort you will need to exert. in keeping your belly from flopping forward (which is a huge indication of weak TVA).

Also, if you think of your midsection as a container with all your organs inside it and the lid of this container being the diaphragm, TVA and spine are the walls of the container and the pelvic floor is the bottom. Now if your think about it, if you are able to strengthen and tighten your midsection and TVA, it will create more pressure in the midsection giving your spine much more stability (say goodbye to back pain) but also cause the pressure to push against the pelvic floor mostly adding counter resistance to the tightness of the pelvic floor which is essentially what we use RKs for. I think this is super important as most of the people that suffer from PE will have huge muscle imbalances due to prolonged sitting or physical inactivity. So here's an experiment to for you guys... When watching porn, observe the guys in the videos, and either their posterior or balanced pelvic tilts but never anterior. Or the fact that their midsections only stick out very minimally even when they belly breathe whereas most of us can probably look like we're about 7-9 months pregnant by simply relaxing even if we're relatively lean. Would you agree with this?

[Johnny D ModeratorPEGym Hero Find all posts View Profile Close Johnny D]

Perhaps you shouldn't consider core training as a supplement to your workout. You should be able to get plenty of core training into a 1.5/2hr gym session if you're training multiple days/week.

[DickerSchwanz Senior Member Member of the Month Sept 2015 Find all posts View Profile Close DickerSchwanz]

Simply put, yes.

As mentioned before if your BC muscle isn't able to get rock hard you'll start having massive erection problems. It's hard and it's meant to be hard as it traps the blood from leaving your penis which results in an erection.

Is that really so? I read that the BC and IC muscle fire fast in an alternate fashion(involuntarily) to start the erection.
Then the rest is done by the chemicals(nitric oxide) inside the smooth muscle and the tunica closing off the veins.

If I make my BC muscle hard voluntarily I push more blood in but when I hold it hard it seems to be bad for the erection.

I'm not 100% sure on that though.

[ACPreE Senior Member Find all posts View Profile Close ACPreE]

That sounds like a Kegel. Holding a hard kegel will pump the penis with blood but will also raise the BC higher closer to the prostate which will make you ejaculate faster. Maybe the confusion is in the terminology?

[andrewvi7 Senior Member Find all posts View Profile Close andrewvi7]

Perhaps you shouldn't consider core training as a supplement to your workout. You should be able to get plenty of core training into a 1.5/2hr gym session if you're training multiple days/week.

Well most of my focus has always been about gaining power on compound exercises, squat, deadlift, bench and overhead presses with isolation work afterwards. Only after did i work on my abs for 10-15min and even then that was pretty poor effort in the end So a while back i switched it up and put a lot more focus on it and it's bearing fruit ever so slowly

Is that really so? I read that the BC and IC muscle fire fast in an alternate fashion(involuntarily) to start the erection.
Then the rest is done by the chemicals(nitric oxide) inside the smooth muscle and the tunica closing off the veins.

If I make my BC muscle hard voluntarily I push more blood in but when I hold it hard it seems to be bad for the erection.

I'm not 100% sure on that though.

After reading up a bit more, yeah i fully agree with you. The BC muscle from what i understand acts as sort of a pump for both ejaculations and erections, but not sure if stretching it would bring about any positive results?

[Johnny D ModeratorPEGym Hero Find all posts View Profile Close Johnny D]

Well most of my focus has always been about gaining power on compound exercises, squat, deadlift, bench and overhead presses with isolation work afterwards. Only after did i work on my abs for 10-15min and even then that was pretty poor effort in the end So a while back i switched it up and put a lot more focus on it and it's bearing fruit ever so slowly

Those movements require a strong and stable core. So maybe think less about abs on their own and more about developing strength and stability in your core to improve your other movements.

[DickerSchwanz Senior Member Member of the Month Sept 2015 Find all posts View Profile Close DickerSchwanz]

After reading up a bit more, yeah i fully agree with you. The BC muscle from what i understand acts as sort of a pump for both ejaculations and erections, but not sure if stretching it would bring about any positive results?

If it's cramped or triggered too fast(involuntary kegels) then it sure could help.
In a sense a reverse kegel focused towards the BC is a kind of a stretch.

If I do a strong reverse kegel it's hard for the BC to trigger. But nearing the PONR for example I'm not able to cancel the BC from triggering with a RK.
But I think it's possible.

[DickerSchwanz Senior Member Member of the Month Sept 2015 Find all posts View Profile Close DickerSchwanz]

After reading up a bit more, yeah i fully agree with you. The BC muscle from what i understand acts as sort of a pump for both ejaculations and erections, but not sure if stretching it would bring about any positive results?

If it's cramped or triggered too fast(involuntary kegels) then it sure could help.
In a sense a reverse kegel focused towards the BC is a kind of a stretch.

If I do a strong reverse kegel it's hard for the BC to trigger. But nearing the PONR for example I'm not able to cancel the BC from triggering with a RK.

[Schmukk Member Find all posts View Profile Close Schmukk]

If it's cramped or triggered too fast(involuntary kegels) then it sure could help.
In a sense a reverse kegel focused towards the BC is a kind of a stretch.

If I do a strong reverse kegel it's hard for the BC to trigger. But nearing the PONR for example I'm not able to cancel the BC from triggering with a RK.

When you RK, are u pushing your anus out? Or what they call a front RK? Tbh I don’t rly know what a front rk is.

For the longest time I thought the Bc muscle was in the front of your body, wrapping around the base of your penis where it just meets your belly area. Is this the spot where the front rk is meant to be felt?

I’ve mainly been trying to release my anus clenching + Bc area when I rk.

[ACPreE Senior Member Find all posts View Profile Close ACPreE]

I thought Front RK were under the balls to in between the balls and anus area. Not sure where back RK would be though. Maybe i'm confused on them as well.

[WillGetBetter Senior Member Member of the Month Nov 2018 Find all posts View Profile Close WillGetBetter]

I thought Front RK were under the balls to in between the balls and anus area. Not sure where back RK would be though. Maybe i'm confused on them as well.

I believe a back RK is what you do when you take a sh*t. A front RK is what you do when you pee. That’s how I feel them.

[djmotion Senior Member Member of the Month March 2019 Find all posts View Profile Close djmotion]

I believe a back RK is what you do when you take a sh*t. A front RK is what you do when you pee. That’s how I feel them.

Yep. Best to press your finger into the perineum just below the butt hole and for front RK it should push down and forward and for back RK, down and backwards.