Originally Posted by imac

PELVIC FLOOR BALANCE

Kegel to Reverse Kegel Balance/Unbalance

This occurs when there is too much high tone (tension) or too much low tone (weakness) of the pelvic floor muscles.

Too much high tone (tension) can lead to uncontrollable involuntary kegels leading to premature ejaculation.

Too much low tone (weakness) can lead to a complete lack of involuntary kegels leading to delayed ejaculation.

Involuntary Kegels/Spasms

First off involuntary kegels/spasms aren’t a bad thing that you’re trying to eliminate entirely.
They serve a purpose, that being to help you reach ejaculation/orgasm, to actually ejaculate and to expel urine from the urethra.

So the aim of developing a balance pelvic floor shouldn’t be to eliminate involuntary kegels altogether but to develop your muscles to a point where involuntary kegels don’t happen uncontrollably or when you don’t want them to.

When they do occur you should be able to easily suppress them if you choose to or let them happen if you want to reach orgasm/ejaculate.

Front/Back Balance

Having your pelvic floor muscles be out of balance doesn’t just mean having too much muscle tension (too much kegels) or muscle weakness (too much reverse kegels)

The unbalance can also be specific to a certain part of the pelvic floor. In that case you can do more isolated exercises to correct the imbalance.(front kegels, back kegels, front reverse kegels and back reverse kegels)

How to Identify an Unbalanced Pelvic Floor

• Premature ejaculation can be a symptom of too much tension in the pelvic floor.
• Delayed ejaculation can happen when the pelvic floor muscles become too weak to contract.
• Poor EQ can be a result of both weakness or too much tension
• Loss of libido has being reported by some who have weakened their pelvic floor through too much reverse kegels and not enough kegels.
• Uncontrollable involuntary kegels/spasms
• Incontinence can occur when there is too much muscle weakness
• Difficulty urinating and defecating can happen when the muscles are too tense this can happen together or separate if there’s a front/back balance issue.
• Pain - consult a doctor.
• Hard flaccid.

How to Identify a Balanced Pelvic Floor

• You’re able to maintain a natural neutral state.
• You can stimulate yourself without having uncontrollable kegel spasms.
• You can choose when to let involuntary kegels occur and any ones that do occur can be easily stopped if you so choose.
• You can last as long as you want (assuming you don’t suffer from mental overstimulation)
• High EQ
• No incontinence
• No difficulty urinating or defecating
• Healthy libido
• No pain or hard flaccid

How to Bring Your Pelvic Floor Into Balance

Tension

If you have a tense pelvic floor your main focus will be on a combo of pelvic stretches, massage, relaxation exercises and a reverse kegel focused kegel routine, say about 70:30 to 60:40 in favor of reverse kegels.
In some cases It may be beneficial to do only reverse kegels for a couple of weeks to a month before introducing kegels into your routine until your doing a balanced 50:50 routine.

Weakness

If the problem is weakness then you want to start with a kegel/reverse kegel routine of a ratio of 50:50 or 60:40 in favor of kegels as well as doing pelvic floor exercises that engage your whole core. That combined with pelvic stretches and relaxation exercises.

Kegels
Minutemans Kegel Master List (by Minuteman)
Reverse Kegels
Pelvic Stretches
The Pillow Stretch (by MarcusHa)
Massage
Meditative Reverse Kegels (This a great technique for guys with Pre e)
Pelvic Floor Core Exercise
Pelvic Floor Yoga (by Arkham)
Yoga Poses For Pelvic Floor Stretching (by MarcusHa)


Regardless whether you start from too much tension or too much muscle weakness the goal is the same, to create a healthy, strong and flexible pelvic floor.

Other Pelvic Floor Problems

More serious pelvic floor problems are things like CPPS (chronic pelvic pain syndrome) or PFD (pelvic floor dysfunction) or hard flaccid.

Now I’m no expert in these areas so I won’t comment on them, but instead just make you aware of them and provide a few links to more knowledgeable sources that you can read up on.

CPPS
PFD
Official hard flaccid recovery

I know there’s members here with a far greater knowledge of these problems than me so feel free to post your knowledge and insights on the subject.


I’m going to stop writing now because this has already turned out to be far longer than I intended when I sat down to write this, but if you feel I’ve overlooked something or missed something out then feel free to post and let me know.