Reverse kegals

[Acceptance]

My reverse kegals are extremely weak, can barely feel them. Is there any way to ensure you are doing them properly? I understand that u are engaging the muscles that force urine out. Is it just a case of practice practice practice?

[Acceptance]

Currently trying to find stretches that help to get a really good bc stretch, Hindi is my go too

[ACPreE]

Hindi is the way to go but make sure you don't have APT. Learned after months of working my PreE routine that i also had to work on APT. Anterior pelvic tilt. If you have bad APT it could make it difficult to RK well but depending how long you have been working on it, it took me a week or 2 for it to feel like my pelvic floor was releasing.

[WillGetBetter]

Tennis ball massage: basically sit on a tennis ball. Move it to different areas of your pelvic floor.

Stretches: Hindi squats (there are various versions. I like the one where you lie on your back, slide your butt up to a wall, putt your feet up on the wall, and posteriorly rotate your hips). Happy baby pose, hip flexor stretches, cobra, cat/cow, etc.
There’s a great YouTube video on pelvic floor stretches.

Also, check out videos on APT. If your hips are anteriorly rotated, it’s really hard to RK. If you posteriorly rotate your hips, it’s way easier.

[Bobsadcock]

I think it's a good idea to get familiar with the feelings associated with how "long" your pf is during a rk. Next time you are mid stream peeing, just relax and let your pf "drop" as the pee flows out. This should be the default state your pf needs to be in at all times, and you might need to rk when not peeing to keep it there. Now try to push your pee out as fast as you can, this will be the max you can stretch your pf when you rk. Once you are familiar with these 2 sensations, you can perform rks and try to replicate the 2 sensations to know you are getting a stretch.

[ACPreE]

For me, it is easiest to RK while standing or walking. You should really feel like a sack is filling or dropping lower. It should be in the under the balls to the middle of between your balls and ahole. Can you do a normal kegel? Doing a very light kegel will help you identify what you are trying to relax. If you can do a light kegel and then release but go past just letting go and try and do a deep lower belly breath while you put slight tension on your lowest of the lower abs. You will feel an expansion of your pelvic floor. It is kind of like pushing a piss and poop at the same time but instead of all the way front or all the way back, its like pushing in the middle of the two.

Hope this helps identify where it is. I know it took me like a week or 2 before i could really start feeling my PF drop and do some good RKs. Just keep working on it. Do some Hindi squats and can also lay on your back, make sure your pelvis isn't tilted down, maybe even lift it off the ground just slightly and try to practice reverse kegels to build some muscle memory.

[Acceptance]

Gonna try tennis ball tried before just didn't know what u we're meant to do thanks willgetbetter.
Think I'm starting to get rks just trying not to force them at least till I know I'm doing the properly
Don't really know if I have apt, at one point I thought I did just unsure?
As for hindi I can squat for 10/15 mins at a time just not sure I really feel a stretch
All though rks I think are easier in the hindi

[Acceptance]

Really interested in the pelvic dropping ACPreE do you actually feel it drop seen other members reference it

[ACPreE]

You can certainly feel a kind of downward inflation or just a straight lowering/drop.

Big fan of the tennis ball and hindi squats for stretching the PF out and releasing a lot of tension. I can always RK better after some good stretching. When you go down into a low hindi squat, work some of the deep lower belly breathing and you should feel some stretching tension building in your pelvic floor. If you feel like its pushing a poop try to move the pressure slightly forward like under the balls or right behind them.

There are ways to identify if you have APT. Look sideways in the mirror and stand normal if you see that your butt is popped out and your gut hangs forward and you have a big curve in your lower back. Another way is laying flat on the ground and if you lay flush against the ground then you are ok but if you feel like your lower back doesn't want to stay on the ground then you probably have some APT as well.

[Acceptance]

Was woken at around 2am with nocturnal erection, what actually woke me was involuntary kegels very strong involuntarys.
What does this mean? I tried rks but the iks we're too strong.
Beginning to think I have a strong but weak pelvic floor? If that makes sense