Stop kegeling and start squatting. Article and discussion.

[CptnD]

I've posted this on a different site and got completely derailed and since squatting is highly advised here I'd thought I'd repost this to really discuss and explain why it works. Strengthening and stretching the pelvic floor is always mentioned. But I want to explain the sacrums relationship to the pelvic floor balance because it's never mentioned . Warning its bit of a long read.

What first got my attention was on a famous body building forum MANY people state how they fixed their premature ejaculation, ED, EQ, and would have random erections once they started working out. We all know better overall fitness is good on EQ.But I always wanted to pinpoint exactly why. Everyone had a theory but nobody knows exactly why. They all chaulked it to higher testosterone and better circulation from working out the legs. But the majority stated it only change once they started squatting and deadlifting. As most know squats and deads target the postieor chain.So I googled squats with other terms until I did squats and pelvic floor then I found a lot of results. One of the biggest topics on any PE forum is "Pelvic floor balance" and how you need reverse kegels to balance out your pelvic floor.We often here how people get premature ejaculation,hard flaccid, and other issues when starting kegels, but helps others. The reason is they actually make are making your pelvic floor tighter not stronger. You can have both a weak and tight pelvic floor. Often falsely assuming there tight pelvic floor is because it's over toned but just tight and weak in reality. Kathie Bowen is a leading expert on pelvic floor issues and is the person mainly responsible for women to quit doing kegels and start squatting.

"A Kegel attempts to strengthen the pelvic floor, but it really only continues to pull the sacrum inward promoting even more weakness, and more PF gripping. The muscles that balance out the anterior pull on the sacrum are the glutes. A lack of glutes (having no butt) is what makes this group so much more susceptible to pelvic floor disorder (PFD). Zero lumbar curvature (missing the little curve at the small of the back) is the most telling sign that the pelvic floor is beginning to weaken. An easier way to say this is: Weak glutes + too many Kegels = PFD"

This helps explain why kegels make things worse for some and explain why some people can't get results with reverse kegels. because True pelvic floor balance has not been achieved . A reverse kegel can indeed stretch the pelvic floor but will always be constantly tight. Without theconstant pull of sacrum it will remain out of balance . You can read people doing kegels and extreme cases feeling pain in there tail bone and back. I found this all interesting and haven't seen it discussed much. Squats both stretch the pelvic floor and make it contract much greater then kegels due to the intra abdominal pressure. This is true and always mentioned But never are we mentioning that the squat is strengthing the sacrum counter pull to prevent the pelvic floor being tight. This might explain why some people never get results.

Please feel free to rip this apart if I'm wrong. Am I'm not and other experts aren't saying not to Nessairly to stop kegels and reverse kegels all together. They have worked for countless people but trying to look at the problem from a different angle.

You beat me to it. I was going to make a post regarding the same topic, probably the same article when I found enough free time.

[CptnD]

I personally like the leg lifts over squats (because my knees start hurting while doing squats). Once you build abs strength, you can easily pump the pelvic floor while thrusting.

Understandable. Many people who have pain in the knees, excluding older age as a factor, perform them incorrectly. I'm not saying you do, but it's always good to be open minded when it comes to form; bad habits are easy to pick up unconsciously. I usually have my partner watch every rep I perform to make sure I am keeping proper form and utilizing full range of motion. There's too many people that go down half way, lean back or forward too far, or use their knees to mainly motion upward.

[Pegasus]

Agreed with a lot of this How many of us are comfortable sitting in a squatting position as opposed to sitting in chairs. Not only do we detract from pelvic floor flexibility and function by not squatting instead of sitting, but muscle imbalances and inflexibility can occur that, in time, makes the natural squatting position difficult to maintain for any length of time.

I know you have a strong gym background Al any thoughts on different squat atyles ?
The hindi squat is popular onsite this is a very low squat held in the bottom position with no added weight . I would think this gives the pelvic floor a good stretch but has less strengthening effect both directly on the pelvic floor and on the glute etc.

[adios01]

So in short, squats and deadlift will bring more benefit than kegels to majority ?

[Pegasus]

Well I am not convinced of that, it is another weapon in the kit , it can be used in conjunction with kegels or instead of in some situation.

[sameel]

May be I was doing something wrong with deep squats that is why it did not work. But the leg lift thing is definitely showing results within days. I don't think it is affecting posterior chain etc. It is stretching the lower abs quite intensely. Everyday I see more and more progress during edging. I am doing 30x4 sets 3 or 4 times a day as of now and increasing it gradually. I personally think everyone should give it a try. I can't emphasize it more.

Interestingly, now the kegals has also started working. I can hold a kegal and stroke and thrust easily without reaching PONR.

Edit: Kegals alone won't stop premature ejaculation. The author recommends abdomen exercises.

Thanks.

Understandable. Many people who have pain in the knees, excluding older age as a factor, perform them incorrectly. I'm not saying you do, but it's always good to be open minded when it comes to form; bad habits are easy to pick up unconsciously. I usually have my partner watch every rep I perform to make sure I am keeping proper form and utilizing full range of motion. There's too many people that go down half way, lean back or forward too far, or use their knees to mainly motion upward.

[mulkey]

Thanks for the insight ma. I have started my squatting routine this morning already.

[adios01]

Sameel which one is leg lift? The pne u sit down and simply lift ur quads?? Or the leg press?

[sameel]

I lay down on sofa with hips on the edge and legs straight on the floor. Try to lift the legs from the floor and you will feel strong stretch in lower abdomen muscles. Bring your legs 3-4 feet up and then bring these down near the floor and then lift these up again. Keep on repeating this.

You can see the Lower-Ab Leg Lift here.

Sameel which one is leg lift? The pne u sit down and simply lift ur quads?? Or the leg press?

[Big Al]

I know you have a strong gym background Al any thoughts on different squat atyles ?
The hindi squat is popular onsite this is a very low squat held in the bottom position with no added weight . I would think this gives the pelvic floor a good stretch but has less strengthening effect both directly on the pelvic floor and on the glute etc.

A deep squat in the relaxed position should be the best as that's what appears to be the natural position for relaxation as well as elimination. Perhaps experimenting with different stances and even some angles (as found in a leg press or hack squat machine) might give a different stretch to the pelvic muscles involved.