Minuteman's Kegel Master List

[searching]

Hi MM,

do you think think routine is good for 3x per week ... My question is below.

For "warm-up":
50xK
50xRK
50xRL
50xRRL
Then continue with:
10x5s Full house combos

The duration is aprox. 15 mins (my drive to work).
I choose this exercise, because it contains Tri-Point exercise as strength/control and Sine Hold exercise ad strength/isolation.
So this 3x per week program is based on strength with a little bit control and isolation ... Also stretching and relaxing because of the reverse series.
I will be also doing 2x per week (between the strength exercises) Reverse Kegel Breathing by imac for the sake of ratio - more reverse kegels (combating spasms).

Do you find this program good, or do you recommend doing these exercises one by one: clenches, holds, tri-step/point exercises, alternating exercises ... ?

Thank you very much and kind regards.

[Minuteman]

Hi MM,

do you think think routine is good for 3x per week ... My question is below.

For "warm-up":
50xK
50xRK
50xRL
50xRRL
Then continue with:
10x5s Full house combos

The duration is aprox. 15 mins (my drive to work).
I choose this exercise, because it contains Tri-Point exercise as strength/control and Sine Hold exercise ad strength/isolation.
So this 3x per week program is based on strength with a little bit control and isolation ... Also stretching and relaxing because of the reverse series.
I will be also doing 2x per week (between the strength exercises) Reverse Kegel Breathing by imac for the sake of ratio - more reverse kegels (combating spasms).

Do you find this program good, or do you recommend doing these exercises one by one: clenches, holds, tri-step/point exercises, alternating exercises ... ?

Thank you very much and kind regards.

At first I would recommend doing them at home with full focus, one you are confident you should do them in transport.

As for reverse kegel breathing I think it is a good idea to do them everyday so that it will make your pelvic floor nice and relaxed.

I think that your routine is decent for now, however you should actively observe your PIs and see how it works ot for you.

Full house is not a bad idea, how ever from-to are maybe a better beginner alternative.

If you are however reffering to the Full House Hold I would leave that one out for now and concentrate on tri-point first. If your pevlic floor is not conditioned enough it might just slow down the progress.


But then again you should experiment and see for yourself, since none of these exercises are that bad for you if done "out of order".

[popol5169]

Hey , I started doing kegels and reverse kegels last year but stopped for whatever reason (I don't even have one), and decided to start again.

I can isolate pretty well, although not perfectly, both of the kegels clenches, reverse root lock kegels (if you have hemorrhoids problems you should avoid them in my opinion), but , as many members I find reverse kegels to be trickier.

I mean when I am erect I can feel the push and know I'm doing a proper reverse kegel, but when I'm flaccid it seems much more difficult to feel whether or not I'm doing them properly, and whether or not they're useful. I know my reverse kegels are too weak at the moment, but I'm just wondering if it is relevant to do them when flaccid.
Since they're a relaxation of tense muscles can we talk about strentgh of reverse kegels, or simply proper isolation ?

[Newboy]

Minuteman what sort of routine would you recommend if you need to balance your pelvic floor?

[Minuteman]

Hey , I started doing kegels and reverse kegels last year but stopped for whatever reason (I don't even have one), and decided to start again.

I can isolate pretty well, although not perfectly, both of the kegels clenches, reverse root lock kegels (if you have hemorrhoids problems you should avoid them in my opinion), but , as many members I find reverse kegels to be trickier.

I mean when I am erect I can feel the push and know I'm doing a proper reverse kegel, but when I'm flaccid it seems much more difficult to feel whether or not I'm doing them properly, and whether or not they're useful. I know my reverse kegels are too weak at the moment, but I'm just wondering if it is relevant to do them when flaccid.
Since they're a relaxation of tense muscles can we talk about strentgh of reverse kegels, or simply proper isolation ?

It is, but it takes time to master them so for now pick a routine and stick with it in time you fill find it much easier to preform even while flaccid.

Minuteman what sort of routine would you recommend if you need to balance your pelvic floor?

The answer to that question you should seek in the premE FAQ (link in my signature).

[searching]

Hi,

thanks for replying MM.
OK, I'll then start with:
50x1-2s K cenches
50x1-2s RK stretches
15x5s tri-step K holds
15x5s tri-step RK holds
10x from-K-to-RK
10x from-RK-to-K

1 question more ... Lot's of times, when I try to stretch, relax = reverse kegel, a kegel occurs after release RK. Is this same as involuntary kegel or spasm?

Regards.

[Minuteman]

Hi,

thanks for replying MM.
OK, I'll then start with:
50x1-2s K cenches
50x1-2s RK stretches
15x5s tri-step K holds
15x5s tri-step RK holds
10x from-K-to-RK
10x from-RK-to-K

1 question more ... Lot's of times, when I try to stretch, relax = reverse kegel, a kegel occurs after release RK. Is this same as involuntary kegel or spasm?

Regards.

It might be just a muscle settling in, but it might be a involuntatry kegel that puts your pelvic floor back into a tensed state. I am not sure. Experiment with trying no to do a kegel after a reverse kegel and see what happens.

[Minuteman]

A friend sent me an interesting abs exercise (youtube video), what got my attention is that in this exercise you engage the pelvic floor muscle by preforming a kegel and root lock hold at the same time.

So it is done like this:

- First put your hands on a low chair or any object that is about your knees hight.
- Inhale with your lower belly (you might add reverse kegel and reverse root lock here just be careful not to do it to forcibly )
- Then exhale as much as you can and then hold, while holding also preform a kegel hold and root lock hold for 10 seconds.

I didn't try much of this exercise since I don't have the time right now, and I won't put it in the master list yet even though it seems as a good candidate. So if there are people that are willing to try this out long term and see the effects (on both the pevlic floor muscles and abs) it would be helpful.

[Pegasus]

In ewgaed to this question.

1 question more ... Lot's of times, when I try to stretch, relax = reverse kegel, a kegel occurs after release RK. Is this same as involuntary kegel or spasm?
Quite often when stretching a spasmed muscle eg hamstrings it will kick up as the stretch is released. This takes the form of spasms.

[Minuteman]

In ewgaed to this question.

1 question more ... Lot's of times, when I try to stretch, relax = reverse kegel, a kegel occurs after release RK. Is this same as involuntary kegel or spasm?
Quite often when stretching a spasmed muscle eg hamstrings it will kick up as the stretch is released. This takes the form of spasms.

I noticed this too, it is more of a habit of that body has to return into a neutral state if you actually focus on it you can stop it from happening but if the movement itself isn't to strong then there is no need to do anything about it. However if after doing a stretch/relax you do more than one kegel movement or spasm it might be a slight inbalance of the muscles.

So it is more of a spasm then a involuntary kegel I think.