A warning about kegels

[Hap-penis Junior Member Find all posts View Profile Close Hap-penis]

I just wanted to highlight to everyone the need to take it slow with any kegel routine, or pretty much any routine on this site for that matter! I have been trying to gain greater control over my ejaculation lately, and have been performing Minuteman's kegel routine for around 3 weeks now. At the start of this week I decided to step it up a notch in an attempt to really beat down those pesky involuntary kegels, so I drastically reduced the amount of kegels, and did all reverse kegels with huge effort. Today I have been rewarded with my penis leaking urine periodically throughout the day, and a wierd pain that cut my jp90 routine short.

The moral of the story? The pelvic floor consists of skeletal muscles, these can be overworked and imbalanced just like other skeletal muscle groups, and all it takes is an overenthusiastic trainee. Respond to how your body feels and do not overexert yourself foolishly like I did.

Lastly, do any of the experts in this forum have any advice for me now? I was thinking a week off from all kegels, and returning to a 50/50 reverse kegel :kegel ratio, I'd be thankful for any input.

[Padawan787 Moderator ReservePEGym Hero Find all posts View Profile Close Padawan787]

Wise words

Take a few days off, then start up again when you feel better. However, start with a more reasonable intensity/quantity.

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

Yes^.
Interesting point here you overtrained with reverse kegels ,it is easier to overtrain standard kegels.

You have in a sense an overstretch injury.

Minutemans routine is designed in such a way that injury is unlikely. Ask his advice on restart.

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

I just wanted to highlight to everyone the need to take it slow with any kegel routine, or pretty much any routine on this site for that matter! I have been trying to gain greater control over my ejaculation lately, and have been performing Minuteman's kegel routine for around 3 weeks now. At the start of this week I decided to step it up a notch in an attempt to really beat down those pesky involuntary kegels, so I drastically reduced the amount of kegels, and did all reverse kegels with huge effort. Today I have been rewarded with my penis leaking urine periodically throughout the day, and a wierd pain that cut my jp90 routine short.

The moral of the story? The pelvic floor consists of skeletal muscles, these can be overworked and imbalanced just like other skeletal muscle groups, and all it takes is an overenthusiastic trainee. Respond to how your body feels and do not overexert yourself foolishly like I did.

Lastly, do any of the experts in this forum have any advice for me now? I was thinking a week off from all kegels, and returning to a 50/50 reverse kegel :kegel ratio, I'd be thankful for any input.

I warned about this several times trough the guide itself and in general. Also doing reverse kegels with to much force can cause many problems. Reverse kegels are a stretching and relaxing exercise and not a strength exercise.

My suggestion is that you make a month pause of any pelvic floor rotuine activities including jp90 PE routine, doing both of them was not wise in the first place, let your pelvic floor rest, take a month of leave from this site so that you are not reminded of it and in a month start fresh and don't rush, and listen to your body, if you find that any exercise within the pelvic floor rotuine is either to much or you have to much problem simply slow down keep the reps low. Levels are there for the reason if you cannot overcome a one level how do you plan to overcome the next one which is most of the time harder than the last.

[Broken_bon3r Junior Member Find all posts View Profile Close Broken_bon3r]

I'm probably in the wrong thread for this question as I don't really know the ropes (first post), but since it's about kegels i'll give it a shot. I've heard about kegels since I can't even remember when and I've been doing them on and off for some time, but I'm still not quite confident in precise isolation of the front kegel. It seems as though if I squeeze hard I always end up with a Root Lock/ Back kegel. However, If I'm too squeeze a bit lighter I can feel what I'd presume to be the front kegel and can't really hold it for as long (it starts spasming after 10 seconds, which I can still hold for but it basically becomes an unstable hold) as the back kegel since I don't squeeze as hard in order to feel the front kegel without doing a root lock

Now my question is, IS this the front kegel I am feeling, or am I just basically doing a weak back kegel?
To be more specific, when I try isolating the front kegel I do it lightly to avoid squeezing my anus and I can feel a muscle infront of the anus which is quite weaker than the anus muscle (back kegel) which I can maybe hold for 10 seconds before the squeeze gets weaker and starts spasming similar to muscle failure when working out. And then when I try to squeeze any harder (or hardest I can) on the front kegel harder then it turns into a powerful back kegel (or moreso an all-around kegel?), and this is where my confusion comes in as to whether I'm actually even doing a front kegel at all or if I'm just doing a weak root lock.

What makes me think it is different is that when doing this weaker front kegel I do not feel my anus clenching as much. This is similar to, or even more difficult, when attempting Reverse-Kegels. When I try them it just feels like I'm unclenching my anus and can't seem to feel front RK at all.

I'll leave it at that for now,
what do you think?

[X Black Senior Member Find all posts View Profile Close X Black]

I just wanted to highlight to everyone the need to take it slow with any kegel routine, or pretty much any routine on this site for that matter! I have been trying to gain greater control over my ejaculation lately, and have been performing Minuteman's kegel routine for around 3 weeks now. At the start of this week I decided to step it up a notch in an attempt to really beat down those pesky involuntary kegels, so I drastically reduced the amount of kegels, and did all reverse kegels with huge effort. Today I have been rewarded with my penis leaking urine periodically throughout the day, and a wierd pain that cut my jp90 routine short.

Sorry to hear that man and thank you for sharing your story.

The moral of the story? The pelvic floor consists of skeletal muscles, these can be overworked and imbalanced just like other skeletal muscle groups, and all it takes is an overenthusiastic trainee. Respond to how your body feels and do not overexert yourself foolishly like I did.

This is probably useless for you now but it might help other guys:
I remember Minuteman say that balance is what counts the most and you should train Kegels and Reverse Kegels with a 50/50 ratio and let the pelvic floor balance itself, and I pretty much agree (since this is what I have been doing for myself many years ago).

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

I'm probably in the wrong thread for this question as I don't really know the ropes (first post), but since it's about kegels i'll give it a shot. I've heard about kegels since I can't even remember when and I've been doing them on and off for some time, but I'm still not quite confident in precise isolation of the front kegel. It seems as though if I squeeze hard I always end up with a Root Lock/ Back kegel. However, If I'm too squeeze a bit lighter I can feel what I'd presume to be the front kegel and can't really hold it for as long (it starts spasming after 10 seconds, which I can still hold for but it basically becomes an unstable hold) as the back kegel since I don't squeeze as hard in order to feel the front kegel without doing a root lock

Now my question is, IS this the front kegel I am feeling, or am I just basically doing a weak back kegel?
To be more specific, when I try isolating the front kegel I do it lightly to avoid squeezing my anus and I can feel a muscle infront of the anus which is quite weaker than the anus muscle (back kegel) which I can maybe hold for 10 seconds before the squeeze gets weaker and starts spasming similar to muscle failure when working out. And then when I try to squeeze any harder (or hardest I can) on the front kegel harder then it turns into a powerful back kegel (or moreso an all-around kegel?), and this is where my confusion comes in as to whether I'm actually even doing a front kegel at all or if I'm just doing a weak root lock.

What makes me think it is different is that when doing this weaker front kegel I do not feel my anus clenching as much. This is similar to, or even more difficult, when attempting Reverse-Kegels. When I try them it just feels like I'm unclenching my anus and can't seem to feel front RK at all.

I'll leave it at that for now,
what do you think?

I would say yes. If you piss harder you are doing a front rk. When you do a front kegel your dick will move.

[Broken_bon3r Junior Member Find all posts View Profile Close Broken_bon3r]

Yes, my dick does move when I do a front kegel, but to have it move (or clench) significantly it seems a root lock seems to be the better option since I can clench harder and can squeeze it for longer. I've read minuteman's thread about focusing on kegels rather than RK (as I find it easier as well) and have tried DO's with somewhat success (not clean nor perfect, and no clouding piss) and I can still keep my level of arousal and erection with just some drops of ejaculation. And yes, I'm probably rushing it, but I was just testing the strength of my kegels to see if I'm totally off or if I'm actually doing them.

Why I'm asking this is somewwhat desperation is because I'm fucking fed up with PE. I am sexually active (last time was 2 weeks ago, though the intervals are around 1 year each) but have declined sex (when I actually don't want to) or while I'm having sex refraining from ejaculating to not lose face, and I'm fed up with this psychological aspect of it as well, that being my dick soesn't stand on tick when i'm afraid of shaming myself with the PE. I've actually never "came" during sex and just use some lame excuse like smoking too much weed or drinking too much and you have no idea of the pain that bears with that after 5+ times of leaving the girl there unsatisfied, both her and me.

When edging/ and ballooning I usually go for a minimum of 30+ minutes with the PONR coming in at around 5 minutes, then kegelling the rest of the time for emergency braking and trying to RK (with little success) the rest of the time before reaching another PONR which occurs around 5-6 times during the session.

Question time to those experienced enough with Front and back kegels: Can you clench real hard on front kegels (..of what I assume, base of penis) without affecting the back kegels (..of what I assume, your anus), or are they indistinguishable when you clench your hardest? That seems to be the case for me anyway unless I weaken the clenching, whereas I can THEN feel the difference between them.

Christ, I'm sorry for leading the thread off topic Hap-penis, I hope it goes well with your kegels.
Thanks for the answer Pegasus.

[Hap-penis Junior Member Find all posts View Profile Close Hap-penis]

I warned about this several times trough the guide itself and in general. Also doing reverse kegels with to much force can cause many problems. Reverse kegels are a stretching and relaxing exercise and not a strength exercise.

My suggestion is that you make a month pause of any pelvic floor rotuine activities including jp90 PE routine, doing both of them was not wise in the first place, let your pelvic floor rest, take a month of leave from this site so that you are not reminded of it and in a month start fresh and don't rush, and listen to your body, if you find that any exercise within the pelvic floor rotuine is either to much or you have to much problem simply slow down keep the reps low. Levels are there for the reason if you cannot overcome a one level how do you plan to overcome the next one which is most of the time harder than the last.

Yeah when I start again I'll follow the routine to the letter. I think a month is a bit much isnt it? My penile tissues are fine, I just overexerted my pelvic floor. If I overtrained my bicep then I wouldn't take an entire month off from arm exercises, a week should suffice.

[ThrowAway99 Senior Member Find all posts View Profile Close ThrowAway99]

I have been trying to gain greater control over my ejaculation lately, and have been performing Minuteman's kegel routine for around 3 weeks now. At the start of this week I decided to step it up a notch in an attempt to really beat down those pesky involuntary kegels, so I drastically reduced the amount of kegels, and did all reverse kegels with huge effort.

Emphasis mine. Just wondering about what you mean in regards to 'huge effort' - does this mean that you pushed exceptionally strongly on each RK, or did you also do them more frequently or with lower rests?

While I acknowledge that Minuteman's a fucking godsend to us here, I do I believe that I as a PE newbie might have the answer as to what's wrong with his program right now: Minuteman's Kegeling program doesn't include rest days for you. Anyone who has researched fitness and weightlifting knows that your body and muscle tissues need time to recover, particularly after a heavy strain. While different muscles can interact differently - abs and calves, for instance, can be trained more frequently than pecs or quads - they still do need an eventual rest. So what I'd recommend, possibly, is take a full two weeks off (just be careful with it - no need to rush back into things if it makes stuff worse) then maybe experiment with a similar High Intensity RK routine that includes rest days.

POSSIBLY a routine that might be set into a three day split:
Day 1: Intense, long RK holds.
Day 2: Flutter holds aimed to work on control, maybe some minor work on Kegels as well here.
Day 3: Rest. Nothing, besides MAYBE the Pillow Stretch or the Tennis Ball Stretch (though I'm dubious about the latter).
Repeat.

Any thoughts by anyone who knows what they're talking about? This idea, in my opinion, might be what us newbies are searching for- quicker results.

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

Emphasis mine. Just wondering about what you mean in regards to 'huge effort' - does this mean that you pushed exceptionally strongly on each RK, or did you also do them more frequently or with lower rests?

While I acknowledge that Minuteman's a fucking godsend to us here, I do I believe that I as a PE newbie might have the answer as to what's wrong with his program right now: Minuteman's Kegeling program doesn't include rest days for you. Anyone who has researched fitness and weightlifting knows that your body and muscle tissues need time to recover, particularly after a heavy strain. While different muscles can interact differently - abs and calves, for instance, can be trained more frequently than pecs or quads - they still do need an eventual rest. So what I'd recommend, possibly, is take a full two weeks off (just be careful with it - no need to rush back into things if it makes stuff worse) then maybe experiment with a similar High Intensity RK routine that includes rest days.

POSSIBLY a routine that might be set into a three day split:
Day 1: Intense, long RK holds.
Day 2: Flutter holds aimed to work on control, maybe some minor work on Kegels as well here.
Day 3: Rest. Nothing, besides MAYBE the Pillow Stretch or the Tennis Ball Stretch (though I'm dubious about the latter).
Repeat.

Any thoughts by anyone who knows what they're talking about? This idea, in my opinion, might be what us newbies are searching for- quicker results.

I agree to some points, rest days are hard to implement, but note that you can chose your own rest days, the routine I have outlined in the flow overview is optimal, meaning that it should be the best you can do, but it isn't required that you do it like that, you can implement the rest days on your own.

Also the exercises are designed not to be too much, the only true tests are the .5 levels which are like a benchmark of your progress and a tool to cement your progress and keep you in shape, granted I will have to rework them better in the future.

Other thing is that is simply hard to create an universal routine that fixes all your pelvic floor problems so the routine is to be modified several times in its future, what I find helpful is the feedback provided, because it makes me better implement the next iteration and in return benefit others, that is why this is a community project and guide as much as it it my own.

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

Well said MM.
Tennis ball is more massage than stretch.
One can do push ups every day but not heavy bench and pec work every day.

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

Today when I was masterbating encoutered a problem while ejaculating . After a 15 mins edging when i stopped near PONR my pelvic muscles started involuntary kegels front and back and it ejaculated a little sperm and the rest was locked by a involuntary front lock kegel.
When i perform my kegels its hard to isolate the front and back kegels.

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

Do you include reverse kegel in your routine?

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

Yes I did ... but unable to decide to the ratio of kegela and reverse kegels. And what days should I follow with the routine. Initially I started with three times a day and it went very well for the 15 20 days . It even led to control my ejaculation by holding it at PONR AND then releasing it according to my will but all of a sudden within a week everything got messed up. So decided to give it a break of 10 15 days when I again initiated the process after going through many threads what I found was none of them worked well and involuntary kegels was the result.
History: when I was 5 years old one of cousins fucked me up who was then 14 15 years old since then i had never any that kind of encounter . At the age of 21 started having problems with my stomach to which i had reffered every best possible doctor in India but the result was zero. Did yoga for months but the recovery was almost equal yo nothing .

The day I started doing kegels I found a cure for my stomach problems luckily and the stools started to be thicker and now i do not need to go thrice to poop everyday.
My anus muscles are now a days toomuch tensed again . All I just want is a cure to them .