Kegel Pelvic Floor Exercise for Men (and Women). A bit ago I read an article in the San Francisco Chronicle suggesting that Kegel Pelvic Floor Exercise, which is well known for helping women with continence and sensuality, is also brilliant for helping men. Kegels for Men, SF Chronicle, and Wikipedia/ Kegels. I am so pleased that it is coming out in the news like that.
For years I have been introducing clients to the benefits of Kegel Pelvic Floor Exercise. Kegel exercises help engage and foster the muscles, fascia, neurological control, and breathing in the pelvic floor region. Kegels tend to be taught like lots of exercises with lots of bravado and not very much finesse. But, there is so much more to be learned and gained from doing them (and all exercises) consciously, slowly, and with a high degree of attention, precision, finesse, learning, and integration. So instead of just turning pelvic floor muscles on and off, Kegels can be practiced slowly, gently, in a graduated attentive manner. Then you get all the benefits of true physical vitality.
male pelvis rt side
Female pelvic pictures
Kegel Pelvic Floor Exercise routine
I generally have clients start off using strength with Kegel Exercise so they can sense the muscles and the bones of the pelvis, often for the first time. Then we taper off strength to using less and less force, almost to the point of imagination. With less force and lots of imagination we can guide more refined movement to areas that are generally unconscious, bringing conscious awareness and life to the region. The result is obviously greater awareness. Awareness guides understanding and fluency of movement. Fluency of movement offers greater sensitivity, control, pleasure, behavioral flexibility, and learning. I have heard it also helps maintaining erections and avoid premature ejaculation, perhaps it is also good for massaging the prostate and keeping it vitalized and healthy. Further Kegel pelvic floor exercise lessons involve engaging and tightening only limited areas of the pelvic floor. Start with the back of the pubo-coccygeus (which go from the pubes to the coccyx or tail bone and think of pulling the tail bone forward. After that engage the pubo-coccygeus in the front by the pubic bone, probably feeling it more in the genital area. Then lift and lower the anus (the pubo-coccyygeus is also called the levator ani). Then alternately lift and lower the genitals. Okay now engage only the left side, then only the right side of the whole pelvic floor. Do it all without engaging the lower abdomen or the buttock muscles if you can. It will take a bit of practice, but soon you will be quite fluent. You can do it.
Initiate Breathing from the Pelvic Floor
Begin your exhale from the pelvic floor, slowly exhaling from the bottom up. Inhale from the top down until the last bit to expand with the breath is the pelvic floor. Breathing from and through the pelvic floor is obviously the deepest one can reach with the breath, getting full, enlivening inhales and exhales. For men: Draw in the penis. Let it extend slowly, smoothly. Pull up the right and left testicles separately, and then lower them. The only limit here is imagination. For more information about engaging the whole body with true grace you may want to go to BodyBeliefs Home.
Breathing From the Pelvic Floor
Until you initiate your breath from the pelvic floor you may not have really understood the awesome vitality of breath. Each breath can be initiated from any location in the body. Initiating from the pelvic floor adds depth, volume, awareness. Practice every day for a while. Initiate the beginning and end of each breath from the bottom of the pelvis. Notice an increase in vital capacity and a new sense of your body. It takes a while and a bit of practice. Massage your internal organs with your breath; your prostate, bladder, genitals, anus, coccyx, sacrum, sigmoid colon, small intestines, uterus, ovaries, testes, kidneys, etc., etc. Unmoving fluids, organs, muscles, and tissues only the body leave the body open to infection, stagnation, and disease. Practice keeping everything fluid and vital.
The Pelvic Diaphragm – The Bottom of the Core
Many exercise disciplines pay lip service to the core, but most don’t realize that the deepest and most essential core starts with the pelvic diaphragm on the bottom, follows the transvesus abdominus up the front – along the sides – around to the spine in back, then travels up the rotatores, the multifidus, and the semi-spinalis along the back, and peaks in the breathing diaphragm on top. The deepest core offers the most profound support for all actions in the body and movement, and it is critically important for sensory development and integration with the vision, hearing, proprioception, posture, learning, and vestibular systems. When this deep core is strong and fluid (not rigid) humans have the best chance for superior sensory development and integrity. This leads to a balanced body and posture, which leads to coordinated action and learning strategies throughout life. Such balancing of body, core, and sensory systems has helped many learning, emotionally, and posturally challenged individuals.
Results and Benefits
The results are many and far reaching: An alive awake pelvic diaphragm that moves and breathes. A pelvic diaphragms that communicates with the other body diaphragms. Get rid of a rigid, restricting pelvic floor. Ease any injuries to the tail bone. A sensitive, strong, flexible pelvic region that moves easily and adapts. Decreased incontinence and enhanced elimination. Enhanced sensuality, sensitivity, feeling, enjoyment, sexuality, and pleasure. Strong, stable, and flexible support for the pelvic boney structure. Decreased pelvic pain and better blood and neural flow.
I have recently been introducing Therapeutic Listening (Vital Links Therapeutic Listening), Therapeutic Vision (OptoRehab Laurie Chaikin), and Therapeutic Vestibular (Astronaut Training Vital Links) activities in my structural balancing and movement integration practice. Lots of great changes with people. Therapeutic Listening uses core stabilization as a necessary requirement for body, visual, auditory, vestibular, balance, and sensory integration.
Here is a new piece just in. I haven’t read it yet but am curious. Smart Kegel Exercise Aid
If you are curious how to gain fluidity in your whole body and get rid of pain, limitation, and dysfunction now click here Contact Me or phone 510 684 3173.