Hindi etc member input .

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

Ok so members have wanted a thread to be stickied that includes hindi squat tutorial . It struck me there is other material that should go into such a thread.

Well stop complaining cause here is any members chance to put forth material to be included in a thread which will later be edited and stickied .

I am going to include material on variety of stretches and link some old threads .
I remember MarcusHa doing work on stretches some time back and he was amongst the first to take them seriously .
https://www.pegym.com/forums/prematu...light=MarcusHa
https://www.pegym.com/forums/prematu...effective.html


Senior member wishfull mentioned in discussion the importance of general condition and posture . Many guys with pre e lack general condition and/or have posture issues .
This is a suggested list of stretches to begin with and a link to hindi squat tutorial.
Reverse Butterfly
Cat
Dog
Hindi Squats emphasizing flat footed.
Then this video shows a very effective beginner set.

https://youtu.be/jxWOkZ3Om4I

Here is a tutorial for what is often called reverse butterfly.
https://www.pegym.com/forums/redirec...%3Dh0klovkVbIQ
Here is a tutorial for childs pose
https://www.pegym.com/forums/redirec...%3D5ZxbcqHaGaY
Tutorial for cat pose.
https://www.youtube.com/watch?v=Y2BeDWn3yrg
Tutorial for hindi squat
https://www.google.com.au/url?sa=t&r...43423383,d.dGc

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

An important point often overlooked is what causes pelvic floor tension .
While there are many causes one that deserves mor attention is lack of posterior chain strength.
Some discussion of that here.
https://www.pegym.com/forums/prematu...-variants.html

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

For some members this is all old hat well you might be interested in advanced hindi variants.

https://www.pegym.com/forums/prematu...ndi-squat.html

[domnus Senior Member Member of the Month Dec 2016 Find all posts View Profile Close domnus]

Great info you put together here Pegasus. Not only have a lot of guys here discovered tightness in their pelvic floor during PE efforts or injuries, I'd be willing to bet that a great number of people of both sexes likely have some type of pelvic floor dysfunction.
They may not even know it because the dysfunction is not severe enough (yet) to be actually causing problems. I firmly believe that by the time a pelvic floor dysfunction is causing symptoms, that person may have likely had longstanding pelvic floor dysfunction mildly for months or years.
As Wishful has pointed out, the importance of posture can not be overstated as it relates to the pelvic floor and over all health in general. I found an article that sums it up pretty well. Though the article does not specifically address pelvic floor problems (it should). Poor posture and prolonged sitting can have a tremendous impact on on many aspects of health and I feel it's appropriate for this topic. Most people sit too long each day and sitting should be the exception not the rule.
https://www.hypervibe.com/us/blog/6-...onged-sitting/

[elderscrolls1993 Member Find all posts View Profile Close elderscrolls1993]

Good articles! Was wondering though, since im beginning hindi squats, whats a good routine??

[domnus Senior Member Member of the Month Dec 2016 Find all posts View Profile Close domnus]

Good articles! Was wondering though, since im beginning hindi squats, whats a good routine??

My routine has been very simple. First I just had to work on getting in the full squat position and holding it for a minute. Once able to hold for a minute, I started performing a light RK during that minute, just enough to stop the IKs. Once I was able to keep the PF relaxed for that minute, I started adding a little time each squat. I've only been working on this consistently for 4-6 weeks and now I am able to hold the full squat for 10 minutes, keeping my PF completely relaxed and I do this 2-3x/day.
If you have PF tightness, try to become highly attentive to what happens in your pelvic floor throughout each day. If you do this you will probably notice that you are kegeling a lot during the day without even realizing it. Every time you feel it happen, RK to stop the IKs.
The PF assumes a state of hypertonus (resting muscle tone is abnormally high) when tightness is present and kind of forgets how to relax. You have to RK to remind it how to relax. Then work on maintaining the state of PF relaxation all the time so the only time you kegel is when you do it voluntarily.

[closed224 Senior Member Member of the Month Dec 2014, Feb 2017 Find all posts View Profile Close closed224]

Thank you Pegasus. This is of vital importance. One of the most important aspects of PE. We used to talk about fear as PUCKER FACTOR. We all knew our pelvic floor puckered when scared. It also puckers when anxious, excited, happy, any thing intense can cause the pucker. So learning to control this helps all aspects of our health. We should all get our best input together and make this a thread to be proud of. In some ways this has become the most important and most talked about need in PE. So thanks again Pegasus. You have been a leading in this segment for a long time.

[HansTwilight Retired ModeratorPE Gym Editor Member of the Month Jan 2017PEGym Hero Find all posts View Profile Close HansTwilight]

Thank you Pegasus. This is of vital importance. One of the most important aspects of PE. We used to talk about fear as PUCKER FACTOR. We all knew our pelvic floor puckered when scared. It also puckers when anxious, excited, happy, any thing intense can cause the pucker. So learning to control this helps all aspects of our health. We should all get our best input together and make this a thread to be proud of. In some ways this has become the most important and most talked about need in PE. So thanks again Pegasus. You have been a leading in this segment for a long time.

Stress and anxiety play a huge role in my pf dysfunction.

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

Would you like to expand on that theme Bob I am sure there are others in your position.

Note Bob changed his name to Hans.

Some info on effect of sacrum on pelvic floor.

https://www.youtube.com/watch?v=IOoTC9DpB3k

[HansTwilight Retired ModeratorPE Gym Editor Member of the Month Jan 2017PEGym Hero Find all posts View Profile Close HansTwilight]

Would you like to expand on that theme Bob I am sure there are others in your position.

Well, as introspective as I may be I cannot answer why exactly there is a correlation. My guess would be that it's just simply, and I have said this before, a bad habit. I wouldn't argue that tensing has become a common trait of mine, so the two just worked themselves together. I think the most important thing I can say in all of this is that it's important to ACCEPT that stress and anxiety are the cause. It took awile for me to realize and accept it. Now I need to manage them better but I still long for complete retraining of the muscles as I feel that treating the stress is only a band aid.
But yea i know what you mean and I agree with you Pegasus.

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

It is as domnus said. Its the bodys most trickiest muscles and it is very hard to identify tension unless it is major.

The human race are "used" to take a shit in This position, we do not anymore.

It was once our resting-position, now we strain to do it.

That My friends, is why hindi squats are crucial.

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

Ok so members have wanted a thread to be stickied that includes hindi squat tutorial . It struck me there is other material that should go into such a thread.

Well stop complaining cause here is any members chance to put forth material to be included in a thread which will later be edited and stickied .

I am going to include material on variety of stretches and link some old threads .
I remember MarcusHa doing work on stretches some time back and he was amongst the first to take them seriously .
https://www.pegym.com/forums/prematu...light=MarcusHa
https://www.pegym.com/forums/prematu...effective.html


Senior member wishfull mentioned in discussion the importance of general condition and posture . Many guys with pre e lack general condition and/or have posture issues .
This is a suggested list of stretches to begin with and a link to hindi squat tutorial.
Reverse Butterfly
Cat
Dog
Hindi Squats emphasizing flat footed.
Then this video shows a very effective beginner set.

https://youtu.be/jxWOkZ3Om4I

Might be an ok psoas release there are probably better stretches though. I like the emphasis on something that anyone can do though.
Here is a tutorial for what is often called reverse butterfly.
https://www.youtube.com/shared?ci=h0klovkVbIQ
Here is a tutorial for childs pose
https://www.youtube.com/watch?v=5ZxbcqHaGaY
Tutorial for cat pose.
https://www.youtube.com/watch?v=Y2BeDWn3yrg
She is super hot but there is almost no information on how to do the pose well in these videos

I like yoga with adriene she's hot enough to get people to keep watching but provides more inforatmation. https://www.youtube.com/watch?v=eqVMAPM00DM
This also helps to get into Garlard Pose which I think is most important stretch for PreE and were all guys so it could be useful to see a guy praticing.
https://www.youtube.com/watch?v=Tldd3ZMAozw
And more of us look like this lady than this first one. All of the adjustments to make herself comfortable show the flexibility that yoga can have.
https://www.youtube.com/watch?v=YdFZWNHP7ec


I'd like to nominate this video for the twisting movements that helped the sides of my pelvic floor release and the stirring the pot movement that I haven't seen anywhere else.
https://www.youtube.com/watch?v=R3Rydb1nZU4&t=1243s
I like this video for a passive way to get to 0 tension in the pelvic floor. Too many people think its either kegels or reverse kegels and I think its the space in between that's most important for not ejaculating.
https://www.youtube.com/watch?v=bmRC-JMyTig

[esco555 Senior Member Find all posts View Profile Close esco555]

I'd change name to reclined butterfly pose to prevent any confusion.

It's much less often referred to as reverse butterfly

..if you put reclined butterfly pose into YouTube you get plenty of vids. Put reverse butterfly in and nothing?

[Spoonman84 Senior Member Find all posts View Profile Close Spoonman84]

I already seen you posted the ido portal routine as the advance hindi routine. My personal experience is just sitting for long time you hit a plateau. Doing a more advance routine, the more you push the better results. I could sit in a regular hindi 10 minutes easy and not feel much. But once i started pushing it i found the the stretch and results was coming much more faster and than just sitting longer. I know that is something that isnt explored very much but i believe others could benefit more from an advance routine.

I also think pointing out again that hindu squat and hindi arent the same thing is worth a mention.

[HansTwilight Retired ModeratorPE Gym Editor Member of the Month Jan 2017PEGym Hero Find all posts View Profile Close HansTwilight]

I already seen you posted the ido portal routine as the advance hindi routine. My personal experience is just sitting for long time you hit a plateau. Doing a more advance routine, the more you push the better results. I could sit in a regular hindi 10 minutes easy and not feel much. But once i started pushing it i found the the stretch and results was coming much more faster and than just sitting longer. I know that is something that isnt explored very much but i believe others could benefit more from an advance routine.

I also think pointing out again that hindu squat and hindi arent the same thing is worth a mention.

Thanks for your input, I will add this to my thread when i get the chance to in a couple of days. I will also mention your name for citation.