Pelvic Floor Balance

[CBrizzy Member Find all posts View Profile Close CBrizzy]

Hi to all, some body please give me some advice here. I have done loads and loads and I mean loads of research when it comes to pre mature ejaculation and the BC/PC muscle. But, still no luck for me. Here is my case.


To begin, I have severe PE like many of us on here, it absolutely sucks. Onward, I have an involuntary Kegel contraction literally every time I breathe out. Therefore, on the exhale of every breath, my BC muscle involuntary contracts along the front of my penis and well as along my perineum. This is also causing my scrotum and testicles to come up tightly to my body. In addition, I can't get the last drops of pee out without kegeling the muscle. Lastly, in order to reverse Kegel, I have to squeeze my abs very tight, as well as my Psoas muscle, and inner abs. This also makes it tough to take a #2, having to squeeze my abs severely tight in order to get it out.




Any suggestions ?


Do I have to take some time off of masturbating and sex?


Massages/Stretches?


Kegel/Reverse Kegel?


Please help, Thank you for any suggestions.

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

Hi to all, some body please give me some advice here. I have done loads and loads and I mean loads of research when it comes to pre mature ejaculation and the BC/PC muscle. But, still no luck for me. Here is my case.


To begin, I have severe PE like many of us on here, it absolutely sucks. Onward, I have an involuntary Kegel contraction literally every time I breathe out. Therefore, on the exhale of every breath, my BC muscle involuntary contracts along the front of my penis and well as along my perineum. This is also causing my scrotum and testicles to come up tightly to my body. In addition, I can't get the last drops of pee out without kegeling the muscle. Lastly, in order to reverse Kegel, I have to squeeze my abs very tight, as well as my Psoas muscle, and inner abs. This also makes it tough to take a #2, having to squeeze my abs severely tight in order to get it out.




Any suggestions ?


Do I have to take some time off of masturbating and sex?


Massages/Stretches?


Kegel/Reverse Kegel?


Please help, Thank you for any suggestions.

A physio who does pelvic floor work is a good idea.

There may be an underlying issue causing the tension which the physio could likely deal with.

[CBrizzy Member Find all posts View Profile Close CBrizzy]

A physio who does pelvic floor work is a good idea.

There may be an underlying issue causing the tension which the physio could likely deal with.

Thank you Pegasus, I've tried looking up a physio, but not many results here. I am in New Jersey, United States. Anywhere around NJ?

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

One would imagine there are tens of thousands of physio in your area . So you are looking for areas of special interest and training among them .

[CBrizzy Member Find all posts View Profile Close CBrizzy]

Thank you Pegasus, greatly appreciated.

[CBrizzy Member Find all posts View Profile Close CBrizzy]

Hi, would like to add something. I noticed that if I don't masturbate or have a any sexual activity or finish in general for 3 days I have a much better control over my pelvic floor. In addition, reverse kegels are much easier. Right after I finish or "bust my load" my penis and scrotum seem to turtle for hours and onward for a couple days. Anyone know what this is?

Tension in the pelvic floor? Tightness?

pegasus if you're still here do you have anything ?

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

Not really though orgasm causes kegel spasms

[User4286 Senior Member Find all posts View Profile Close User4286]

Having your pelvic floor muscles be out of balance doesn’t just mean having too much muscle tension (too much kegels) or muscle weakness (too much reverse kegels)

The unbalance can also be specific to a certain part of the pelvic floor. In that case you can do more isolated exercises to correct the imbalance.(front kegels, back kegels, front reverse kegels and back reverse kegels)

Meanwhile I' ve got a fairly understanding of pelvic floor balance. At first I' ve thougt it's only necessary to eliminate all IKs in the front area of the pelvic floor or where the IKs occure. Even if this is true I've ignored the back of the pelvic floor.

Now I add also some back k/rks around the anus to balance the pf out. I' ve noticed this leads also to spreading IKs on the whole pelvic floor - back and front IKs so to say. But because back IKs don't result in ejaculation this is really helpful for control.

At first I've thought with full control there are no IKs anymore, but now it looks more like the IKs are still there with arousal but it's possible to balance them out on the pelvic floor. Like a tight-rope act.

[Cloud713 Junior Member Find all posts View Profile Close Cloud713]

Im sure my pelvic floor is off balance, going by some of the symptoms listed, but I'm having a hard time trying to figure out if my problem is that its too tense or too weak. How do you know what exercises to focus on?

[Jay1983 Senior MemberMember of the Month Apr 2014, Sept 2016 Find all posts View Profile Close Jay1983]

Im sure my pelvic floor is off balance, going by some of the symptoms listed, but I'm having a hard time trying to figure out if my problem is that its too tense or too weak. How do you know what exercises to focus on?

Read the first post of this thread, maybe???

Too weak do kegels. Too tense do reverse kegels.

[closed224 Senior Member Member of the Month Dec 2014, Feb 2017 Find all posts View Profile Close closed224]

I think the reason it gets better after 3 days is similar to over training. Don't ejaculate so often and let it rest. Continue the stretching and relaxing.

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

PELVIC FLOOR BALANCE

Kegel to Reverse Kegel Balance/Unbalance

This occurs when there is too much high tone (tension) or too much low tone (weakness) of the pelvic floor muscles.

Too much high tone (tension) can lead to uncontrollable involuntary kegels leading to premature ejaculation.

Too much low tone (weakness) can lead to a complete lack of involuntary kegels leading to delayed ejaculation.

Involuntary Kegels/Spasms

First off involuntary kegels/spasms aren’t a bad thing that you’re trying to eliminate entirely.
They serve a purpose, that being to help you reach ejaculation/orgasm, to actually ejaculate and to expel urine from the urethra.

So the aim of developing a balance pelvic floor shouldn’t be to eliminate involuntary kegels altogether but to develop your muscles to a point where involuntary kegels don’t happen uncontrollably or when you don’t want them to.

When they do occur you should be able to easily suppress them if you choose to or let them happen if you want to reach orgasm/ejaculate.

Front/Back Balance

Having your pelvic floor muscles be out of balance doesn’t just mean having too much muscle tension (too much kegels) or muscle weakness (too much reverse kegels)

The unbalance can also be specific to a certain part of the pelvic floor. In that case you can do more isolated exercises to correct the imbalance.(front kegels, back kegels, front reverse kegels and back reverse kegels)

How to Identify an Unbalanced Pelvic Floor

• Premature ejaculation can be a symptom of too much tension in the pelvic floor.
• Delayed ejaculation can happen when the pelvic floor muscles become too weak to contract.
• Poor EQ can be a result of both weakness or too much tension
• Loss of libido has being reported by some who have weakened their pelvic floor through too much reverse kegels and not enough kegels.
• Uncontrollable involuntary kegels/spasms
• Incontinence can occur when there is too much muscle weakness
• Difficulty urinating and defecating can happen when the muscles are too tense this can happen together or separate if there’s a front/back balance issue.
• Pain - consult a doctor.
• Hard flaccid.

How to Identify a Balanced Pelvic Floor

• You’re able to maintain a natural neutral state.
• You can stimulate yourself without having uncontrollable kegel spasms.
• You can choose when to let involuntary kegels occur and any ones that do occur can be easily stopped if you so choose.
• You can last as long as you want (assuming you don’t suffer from mental overstimulation)
• High EQ
• No incontinence
• No difficulty urinating or defecating
• Healthy libido
• No pain or hard flaccid

How to Bring Your Pelvic Floor Into Balance

Tension

If you have a tense pelvic floor your main focus will be on a combo of pelvic stretches, massage, relaxation exercises and a reverse kegel focused kegel routine, say about 70:30 to 60:40 in favor of reverse kegels.
In some cases It may be beneficial to do only reverse kegels for a couple of weeks to a month before introducing kegels into your routine until your doing a balanced 50:50 routine.

Weakness

If the problem is weakness then you want to start with a kegel/reverse kegel routine of a ratio of 50:50 or 60:40 in favor of kegels as well as doing pelvic floor exercises that engage your whole core. That combined with pelvic stretches and relaxation exercises.

Kegels
Minutemans Kegel Master List (by Minuteman)
Reverse Kegels
Pelvic Stretches
The Pillow Stretch (by MarcusHa)
Massage
Meditative Reverse Kegels (This a great technique for guys with Pre e)
Pelvic Floor Core Exercise
Pelvic Floor Yoga (by Arkham)
Yoga Poses For Pelvic Floor Stretching (by MarcusHa)


Regardless whether you start from too much tension or too much muscle weakness the goal is the same, to create a healthy, strong and flexible pelvic floor.

Other Pelvic Floor Problems

More serious pelvic floor problems are things like CPPS (chronic pelvic pain syndrome) or PFD (pelvic floor dysfunction) or hard flaccid.

Now I’m no expert in these areas so I won’t comment on them, but instead just make you aware of them and provide a few links to more knowledgeable sources that you can read up on.

CPPS
PFD
Official hard flaccid recovery

I know there’s members here with a far greater knowledge of these problems than me so feel free to post your knowledge and insights on the subject.


I’m going to stop writing now because this has already turned out to be far longer than I intended when I sat down to write this, but if you feel I’ve overlooked something or missed something out then feel free to post and let me know.

So from what I've gathered here if your PF is too tight, it's going to restrict blood flow to penis, and if it's too loose you can cause ED? I'm wondering because my CS and glans do not always inflate, and mostly just when standing. Is that fair to say?

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

To the OP or anyone who has experience in PF balancing... Does this help with bigger CS inflation? Does a tight or loose floor constrict blood to the CS during erection?

[nbgamer Junior Member Find all posts View Profile Close nbgamer]

I've been using the Therawand today (it has not been obviously my first measure to tackle my PF issue and it wasn't particularly pleasant) and I'm not really trying to give myself or others false hope, but the improvements I just noticed were nothing but groundbreaking if I'm being honest. Out of curiosity I tried some Stamina training with the Fleshlight which is normally a discouraging 2-3 min endeavor. That time I had no IK whatsoever and could last 10 min.

Not sure whether that was just due to my individual issue or just a short term effect but I'll keep you posted and let you know in a few weeks time whether there are some long term improvements as well.

[hmrbldr Junior Member Find all posts View Profile Close hmrbldr]

Great thread guys! I used to have horrible premature ejaculation problems, now every time I feel like I'm going to cum, I just shit myself.

Just kidding : ) Big thanks @imac and other writers. Still working my way through this thread. Straightened out a lot of misconceptions I had about kegel exercises.

Couple questions (apologies if any of this has already been discussed):

Is it ok to do reverse kegels in a squatting position, particularly over an exercise ball? I feel very little expansion/stretch when standing or laying down.

And as stated by many others PEers, I too seem to have overly tight, hyperactive BC muscles. Does anyone here have experience working with a pelvic floor physical therapist for this issue, or have any thoughts on weather it could be helpful?

Thanks in advance.

Cheers!