Yoga Poses for Pelvic Floor Stretching - relax your muscles

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

Marcus, I would like to suggest Child's pose as a great pose for Meditative RKs. For the first time today (I think!) I was able to differentiate between front and back RKs!. Hoping for confirmation from some other people.

Here goes (presented by my favorite YT yoga instructor ):
https://www.youtube.com/watch?v=U4CRh08aVKA

That girl is nice

Thanks, mate!

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

I really dont feel the stretch, but there is definitely some sort of pelvic floor fatigue after the exercise...

Can you post your deep squat & stretch routine, please?

Thanks!


Edit: I'm trying to find for an exercice/technique to release tension from the zone that I circled. There is where I have most of my pelvic floor tension.

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

Edit: I'm trying to find for an exercice/technique to release tension from the zone that I circled. There is where I have most of my pelvic floor tension.

It is not only you...

As for a stretch and deep squat routine, I really dont have one. Just do it randomly. And it has been of great help.

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

I may have just found the most intense and crazy pelvic floor stretcher of all. Its insane, things get so intense down there that my balls hurt! But be careful: you can harm yourself pretty easy with that exercise.

To prevent muscle strain of any kind, you need to previously warm up doing regular deep squats and deep squat stretch. Here is a good newbie routine:


1) Deep Squat and stay there for 1 minute (like this)

2) Perform 10 deep squats (up and down)

3) Ass to the grass for another minute

4) The big deal stretch: with your legs spread like 40 inches (or more, if you feel safe), get down as much as you can (BE CAREFUL) and stay there for 10 seconds (hey, great time for a REVERSE KEGEL!). I think its ok to do it twice, but maybe its a good idea to stretch for another minute before repeating it.


Hope it helps.

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

I am starting to include regular kegels (flex, no relax) on my routine. For every kegel I will reverse kegel twice. It is a little strange and sometimes hard to perform, but I am trying to do it while deep squat stretching. Some weeks ago I could only stay down for something like 45 seconds, now something close to 2 minutes is ok to me. So I get deep squat and stay down for 2 minutes, while holding a RK. So I get up, get some air and repeat it, but now doing a regular kegel. Then I rest a little more and repeat it with a long RK.

[GrayWolf Member Find all posts View Profile Close GrayWolf]

This looks like a good list.

Whats a suggested routine to follow? I'm trying to bring better balance to my pelvic floor and improve ED/PremE. LOTS of tension right now.

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

This looks like a good list.

Whats a suggested routine to follow? I'm trying to bring better balance to my pelvic floor and improve ED/PremE. LOTS of tension right now.

You definitely should start working with the tension, and I think the best way to do it is deep squating (as I suggested, the four steps). See how your body accepts the exercise and, if needed, do it alternately. Try to reverse kegel while doing the exercise.

After two weeks, keep the deep squats/streches and include Reverse Kegels during the exercise and during the day. What I think is if your pelvic floor is too tense, RKs wont work properly. The two weeks of deep squating will probably make you more relaxed.

After another two weeks, include regular kegels. They help build a stronger erection that lasts longer, stronger orgasms and, most importantly, it feels much easier to reverse kegel (after all, it is the full motion of the muscle: from the most flexed state to the most relaxed state).

If you need help, feel free to send me a PM.

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

I am starting to include regular kegels (flex, no relax) on my routine. For every kegel I will reverse kegel twice. It is a little strange and sometimes hard to perform, but I am trying to do it while deep squat stretching. Some weeks ago I could only stay down for something like 45 seconds, now something close to 2 minutes is ok to me. So I get deep squat and stay down for 2 minutes, while holding a RK. So I get up, get some air and repeat it, but now doing a regular kegel. Then I rest a little more and repeat it with a long RK.

It is a good idea to think them more as a clenches and less as flexes. Flex kegels generally provoke the pelvic floor muscles more, on the other hand clenches are measured. In other words you should clench for at least a 1.5-2 seconds (rather than just letting go right away) then pause for a 2 seconds then do them again (rather than immediately clenching again).

While this may look pointless it prevents spasm like habit forming in the pelvic floor and avoids tensing it up more than it should. Also between each sets of the exercises something like deep squat stretch with reverse kegel breathing will ensure to prevent you from unconsciously wanting to tense up the pelvic floor.

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

It is a good idea to think them more as a clenches and less as flexes.

Oh, thanks for the tip!

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

Hey Marcus! How you doing? Did you experiment more improves on your performance? Did you change something in your stretching routine?

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

Here is a good link for abs workout.

I personally think the abs workout very important for premature ejaculation. Effectively using the diaphragm works out the muscles around the penis and is a natural way to strengthen the muscles around penis (like front kegal and front rk).

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

Hi Marcus we were just talking on another thread about pf isolation etc and I saw this excellent thread of yours .
A couple of posts back mention was made of tension in the ic muscular area , I can imagine this area might be difficult to stretch how did you go with it?

[Haydos380 Member Find all posts View Profile Close Haydos380]

Hey guys, I have just tried to go through all of these poses with no luck. I couldn't even get close to any of them. Could this be a reason for my prem E that I am very tight and not flexible?? Tension everywhere in my body? Am just starting deep squats and deep squat stretching also. Is it a good idea to really stick with these?

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

Brilliant post. I was just stretching the other day in the gym trying to accomplish this. No idea what stretches to do though. Thanks for the guide

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

Hey guys, I have just tried to go through all of these poses with no luck. I couldn't even get close to any of them. Could this be a reason for my prem E that I am very tight and not flexible?? Tension everywhere in my body? Am just starting deep squats and deep squat stretching also. Is it a good idea to really stick with these?

I think yes .
I do suggest you start stretching regularly for general health as well as pre e.