Minuteman's Kegel Master List
Male pelvic floor anatomy: http://i46.tinypic.com/zk4m7k.jpg
Responsibility: By reading this guide, you and you alone bear the responsibility for attempting exercises, techniques and methods that are described or mentioned in this guide, so you attempt all this at your own risk, you have been warned.
This is an updated version of the kegel master list posted here.
I decided to update it and place it in a separate topic in order to provide easier access. Note that this isn't a pelvic floor routine topic, but the topic that documents different pelvic floor exercises, its uses and effects. You can view it as the building blocks of the pelvic floor routine you wish to create if you are not satisfied with the routines posted on this forum since it also has some hints on which other exercises you should use with it.
Also, even trough this topic covers more than kegels I decided to keep the "kegel master list" name. Also note that many of the exercises have a quite peculiar names, that is because for some of them I really had a hard time coming with a fitting name since this is kinda a new field, but I still needed something to identify them by, so I am aware that some exercises names sound quite silly, so if you come up with a better name for certain exercises feel free to PM me and if I like the suggestion I will change it.
The list will contain several parts.
First part will be made in a similar format to premE FAQ, where I will list the exercises name and their search codes so that you can quickly go to the exercise description you are interested in.
Second part will be the definition of the four basic movements and positions and a guide how to preform them, if you are new to pelvic floor exercises you should check this.
Third part will be the exercises themselves.
PART I - MASTER LIST INDEX
-[K0] Legend <- See this in order to understand what all those entries within the exercise mean.
-[K1] Kegel clench
-[K2] Root Lock clench
-[K3] Kegel whisper
-[K4] Kegel flex
-[K5] Wave clenches
-[K6] Kegel Hold
-[K7] Half-Kegel Hold
-[K8] Tri-Point Kegel Hold
-[K9] Tri-Step Kegel Hold
-[K10] Towel Raise
-[K11] Reverse Kegel Stretch
-[K12] Training wheels Reverse Kegel stretch
-[K13] Reverse Root Lock Stretch
-[K14] Reverse Kegel relaxation
-[K15] Reverse Kegel Hold
-[K16] Reverse kegel Breathing
-[K17] Tri-Point Reverse Kegel Hold
-[K18] Sine Hold
-[K19] Bunker Hold (and Flush Hold)
-[K20] Full House
-[K21] Full House Hold
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