Stop kegeling and start squatting. Article and discussion.

[Pegasus]

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.

Ok this seems on track with current thought.

[adios01]

Oooooh leg lift as in ab exercise leg lift haha my bad. So ur seeing improvements with this??

@ma999 okay ur theory sounds interesting and im not against it at all. I have really weak lower body so im gna work on squats and my lower back. this interests me alot especially because i have a bad backconditiona nd i need to strengthen my muscles to support the spine so i dont get nerve pains shooting down te leg. But i just wanted to ask, are u seeing improvements with squats over time?? Or were u just proposing one of ur theories?

[Spoonman84]

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

Pegasus is the one I think who has been bringing the attention to the benefits of squatting originally, and and what inspired me to look more.All I'm trying to do is see if there Is an extra piece to the puzzle that might been over looked.

Most experts are not advocating either to get rid of kegels and reverse kegels. But for many they do not seem to work. The idea of squatting over kegels is older than that article I posted. In fact she has been accused of stealing all the info she posted from older sources. On a hard flaccid user group a lot of the men are being prescribed squats to build the postier to counteract there pelvic floor that is always in a hyper tonic state.

I think this next part is important and for some to realize squats also might not work. I think almost all pelvic floor dysfunction and most back issues can be linked to posture issues as the root cause. Constant sitting as causes muscle imbalance, and shortness that cause your ass to not properly fire in the proper command and making the pelvic floor weak. If proper posture is happening then technically you wouldnt need to squat as the sacrum, postier, and pelvic floor would be firing and working when we walk and other activities and I think help explain why some people never have issues. With out proper posture you can squat and still won't be fixing weak postier chain and possibly not be targeting the pelvic floor much with other benefits of squatting cause the other muscles take over. This article really explains how and why in much greater detail. No Glutes = No results The Plague of the Mediocre Athlete -

Sameel you sound like an athletic guy and maybe why squats don't work for you as others is the mentioned muscle imbalances take over like the quads doing most the work? But if something is working then good for you. Wide feet, deep squats that emphasis hip break over the knee should target everything better for postier and pick floor. Brent contraes who is litteraly called the glute guy has studied the ass more than anybody insist the body weight glute bridge activates much more fiber in the postier chain and sacrum then squatting or any other exercise. It also strengthen the core and pelvic floor and a great alternative over squatting.

[Spoonman84]

Oooooh leg lift as in ab exercise leg lift haha my bad. So ur seeing improvements with this??

@ma999 okay ur theory sounds interesting and im not against it at all. I have really weak lower body so im gna work on squats and my lower back. this interests me alot especially because i have a bad backconditiona nd i need to strengthen my muscles to support the spine so i dont get nerve pains shooting down te leg. But i just wanted to ask, are u seeing improvements with squats over time?? Or were u just proposing one of ur theories?

If you read a link I mentioned how bad back and pelvic floor are related. The body weight glute bridge will strengthen your core, back, ass, pelvic floor and will be easy on your body with a bad back. I have had back issues and hard flaccid and weak erections and that has cured the hard flaccid and making my erections I feel better and improving less time in the bathroom. I still suffer from People but that I think is bad habits.

[couplesage]

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.

Hi !

Very interinsting, I will give it a try every day, beginning tomorrow.

[sameel]

Yes

Oooooh leg lift as in ab exercise leg lift haha my bad. So ur seeing improvements with this??

[sameel]

Body weight glute bridge is the 2nd exercise on my plan and I am definitely going to try it from tomorrow. I will also include some wide feet deep squats with more pause at the bottom. Thanks for reminding and bringing the wealth of knowledge to us. You guys are wonderful.

Sameel you sound like an athletic guy and maybe why squats don't work for you as others is the mentioned muscle imbalances take over like the quads doing most the work? But if something is working then good for you. Wide feet, deep squats that emphasis hip break over the knee should target everything better for postier and pick floor. Brent contraes who is litteraly called the glute guy has studied the ass more than anybody insist the body weight glute bridge activates much more fiber in the postier chain and sacrum then squatting or any other exercise. It also strengthen the core and pelvic floor and a great alternative over squatting.

[Pegasus]

Actually I don't agree with this.
Quote
almost all pelvic floor dysfunction and most back issues can be linked to posture issues as the root cause
Unquote
An acute injury to the pelvic floor is common .

[Spoonman84]

Actually I don't agree with this.
Quote
almost all pelvic floor dysfunction and most back issues can be linked to posture issues as the root cause
Unquote
An acute injury to the pelvic floor is common .

Actually after I wrote that, I realized thats a bit broad generalization and not so clear what I'm trying to say.

Having posture issues make you much more susceptible to having an issue. Example. Somebody who has poor posture and tight hamstring throwing out there lower back lifting something. Very common. The injury was caused by lifting but there was already constant strain and pull on the low back from tight hamstrings exasberate the issue.

Example 2. Having poor posture somebody starting a kegel routine develops a super hyper tonic pelvic floor.The kegels caused it but no counter balance from either structural or muscular made them more susceptible.

Both issues for a tight pelvic floor and back are told to stretch and RK. stretching alleviates and lengthen but doesn't Adress why it keeps becoming tight and engaged in the first place. Again they both work but for others they dont.

Im sounding long winded and broken record at this point. But I've been told for years as someone who has back issues, and as a grown male who in his 20s who could piss his pants with a bad spasm was always been told to just stretch more or strengthen my core, or kegel will fix It. I could straight leg touch the floor with my palms on the ground and still had tight hamstrings and back issues. It wasn't until I met a specialist in posture explaining how all those muscles and pelvic floor are all connected to posture did I finally see some relief.

[Spoonman84]

Again everything is just my personal experience from self issues, and studying. I might been more of an extreme case with certain tings. Everyone is different and don't want to encourage anybody to ever stop doing something that is proven to work cause it didn't work for me. But I feel strongly addressing posture issues,and squattings benefits on the pelvic floor for strengthening and stretching and it's effect on the postier chain for a counter pull on the pelvic floor and back can greatly improve ones whole quality of life, but not a guaranteed magic bullet.