Yoga Poses for Pelvic Floor Stretching - relax your muscles

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

Bump.

[ItsPossible Member Find all posts View Profile Close ItsPossible]

Thanks MarcusHa for this post!

That's exactly what I thought today when I woke up. I noticed that my Pelvic Floor was extremely thightend up. I recognized that yesterday aswell. So I was first wondering if it was because of the position I am lieing? I always lie on the side with my feet together (like the emryoposition, if you know what I mean - but not quite extreme like this).
Anyway, I thought that sleeping in another position might relax the Pelvic Floor aswell since my feet are not that thight together.

By thinking further I thought that stretching the area of my hips and legs could also influence and stretch my pelvic floor.

Nice to see right then, that you already made a post about this topic. I am not sure weather I can implement it but it seems important to me in general because I do a body workout and never stretch.

Maybe I take two or three exercises to implement in my day to stretch around the hips/ pelvic floor in general.

Thanks mate!

[ItsPossible Member Find all posts View Profile Close ItsPossible]

So I just tried

5) The pigeon pose - Holy shit! I am not sure weather it realy effects the pelvic floor muscles, but it definitely makes your hip and feet more flexible. It killed me... x) But i keep that one for the next time since I think at least indirectly it influences the unvoluntary kegels.

2) Open hips - Classic. It stretched quite good but again I am not sure wheater it effects the pelvic floor or not. At least the inner part of the legs.

6) Fish pose - Did it but did not feel much. Going to give it another try.

I am going to try the pillow stretch aswell next time. I also keep practicing the ones I did and the other once as well. I am darn inflexible! But still I think this is an very important support for your PremE/ unvoluntary kegels/ Pelvic Floor tension. It just makes sense to me!

Saludos. ItsPossible!

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

Yes I think it helps the pelvic floor by loosening the general area. Good for general health too.

[CopenhagenW23 Member Find all posts View Profile Close CopenhagenW23]

Thank you for all of these stretches. I'll be including these on my off days from lifting/PE. I just recently started having sex after a 3 year dry spell and my hips are incredibly tight. Missionary on a floor is very difficult unless she has her legs far back. Also I have tight hips when doing Squats and Lunges, so this should help me with that as well. Lastly I hope it will give me a better mind muscle connection during reverse Kegels.

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

Thank you for all of these stretches. I'll be including these on my off days from lifting/PE. I just recently started having sex after a 3 year dry spell and my hips are incredibly tight. Missionary on a floor is very difficult unless she has her legs far back. Also I have tight hips when doing Squats and Lunges, so this should help me with that as well. Lastly I hope it will give me a better mind muscle connection during reverse Kegels.

Some good statements on general benifits.

[pump4girth Senior Member Find all posts View Profile Close pump4girth]

Great information, thanks to all who shared.

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

Along with the Pillow Exercise, https://www.pegym.com/forums/prematu...effective.html, I have found other good pelvic floor stretches from Yoga. Some of them does not exactly focus on pelvic region - but I am starting to believe there is a connection between lack of back/hip health or elasticity and pelvic floor balance, or something like that... just wondering.

Anyway, here are some of the most effective yoga poses for premature ejaculation.

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YOGA POSES FOR PELVIC FLOOR STRETCHING

1) (...)

11) Deep Squat based Stretches: https://www.youtube.com/watch?v=J-6W2B7vS28
That may be one of the best series of stretches I found. They are all based on a subject that has come up on the forum, which is Deep Squats. However, the idea with those stretches isnt pelvic floor strengh, but pelvic floor flexibility. Maybe we should do it previous to deep squatting, right?


(...)

___________________________________

Hey guys, I have just updated the original post with another stretch. Damn good one. Give it a try!

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

And updating my position right now... The stretches posted gave me little improvement. I ended up giving up (it has been some months now).

However, there might be another important thing, other than just stretching/relaxing pelvic floor. Well, maybe thats the reason why some people say you should build up pelvic floor balance. Anyway, I am wondering if having a relaxed pelvic floor has any use without a strong pelvic floor.

In order to answer this question, I will start a new series of exercises, based on stretching AND deep squatting. Will anyone follow me on this?

The goal is to build a strong, yet relaxed, pelvic floor (remember: strong is not the same as tense). I have just started it today and, after the session, I felt something like a palpitation/trembling on penis muscles... as if it were very rapidly contracting and relaxing in a mild intensity. Strange thing.

Continuing to elaborate on this... maybe having a tense and weak pelvic floor is the reason my ejaculation is so weak (it never squirts, only drops/spills). It may as well be true that my inability to perform effective Reverse Kegels come from a too weak pelvic floor.

We will see.

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

Hmm I will think on this.

Quote

Continuing to elaborate on this... maybe having a tense and weak pelvic floor is the reason my ejaculation is so weak (it never squirts, only drops/spills). It may as well be true that my inability to perform effective Reverse Kegels come from a too weak pelvic floor.
Unquotte

[Minuteman Member of the Month March 2013. Find all posts View Profile Close Minuteman]

Yes, tension especially affects whether your ejaculate dribbles or shoots, because tension is preventing the full motion of your kegel spasm (if you notice when ejaculating, since kegels spasms are strong every time muscle de-clenches it seems like a reverse kegel).

As for the relation between the weak pelvic floor and the inability to do reverse kegels properly you may be on to something, so maybe a routine might put this more in the perspective.

Deep squatting is a very good idea in order to strengthen the whole pelvic floor area, but chances are you are going to need some specific strengthening via kegels, so you might want to give level 0 a try, after it you can see if your observations where correct.

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

The implication is that rk only routines will be ineffective for guys with weak and tense pelvic floor, where they may help guys with tense pelvic floor and at least some strength.

While neither MM or myself have pushed rk only training I have seen it become popular onsite for initial training .
It has worked well for some guys who have then addded kegels . For others it has not been effective.

[MrB8 Senior Member Member of the Month Nov 2013 Find all posts View Profile Close MrB8]

In my humble opinion, I think it may be worth consideration to advice those who have a tight pelvic floor (especially if they are having hard time with reverse kegels) to start with yoga and deep squats until they make some balance - as a jump-start if you will, which in turn would make it easier to reverse kegel alongside a regular kegel routine.

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

The implication is that rk only routines will be ineffective for guys with weak and tense pelvic floor, where they may help guys with tense pelvic floor and at least some strength.

While neither MM or myself have pushed rk only training I have seen it become popular onsite for initial training .
It has worked well for some guys who have then addded kegels . For others it has not been effective.

Well, in my case, Reverse Kegels were never effective. Its just the opposite: RKs pull more blood into penis, and that makes me more aroused. In addition to it, RKs seems to pull precum and actual cum. So, why cant I do strong reverse kegels after working on them for so long? Maybe I do have a weak pelvic floor.

On the other side, it may have something to do with hip, legs and lower back muscles/ligaments/tendons and overall structure health.

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

I followed a reverse kegel only routine for over a year, mostly done during edging, and as a result kegel spasms no longer pose much of a problem during edging. Despite all these reverse kegels, they never became stronger, just my ability to isolate them improved. Strangely, I didn't have any EQ problems either.

However, it is clear that I sill have a weak pelvic floor as I struggle to hold kegels and my sperm normally dribbles out. I tried to correct this a few months ago by starting up a regular kegel routine. Strangely, this made my RK stronger, presumably because the feeling is greater when the muscle is more toned. However, I stopped the routine because I noticed a return of involuntary kegels during edging and to spend more time on reaction to stimulation/ plateau.

Clearly what we want is strong, relaxed pelvic floor; the combination of these two is balance. Relaxed pelvic floor is attained by RK and strength by K. However, the problem for me at least, and perhaps other guys with a history of tense pelvic floor is that the kegels increase both strength and tension. This is why I am skeptical to advise people with pre e to do kegels, because it seems to be able to increase tension. This makes it difficult to strengthen the pelvic floor.

Yet, with the discovery of deep squats, which are rumoured to both strengthen and relax the pelvic floor, this could be the ideal way for people to attain balance without risking the tension caused by kegels. I have been doing then for a week or so now, and seems to be good so far and I may possibly have some extra strength in the pelvic area.

Also, to anyone having trouble isolating RK (Perhaps the most common problem we have here) try performing them while in a deep squat position, it's much easier due to the relaxing effect of the exercise.