AVOID these 3 Kegel Exercises that CAUSE and WORSEN Erectile Dysfunction | Physiotherapy
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- Опубліковано 1 чер 2024
- Kegel exercises for ED treat erectile dysfunction in men with weak pelvic floor muscles in Pelvic Floor Physical Therapy and Urology. These 3 Kegel Exercises for ED can cause and worsen erectile dysfunction in beginners and after prostate surgery. Pelvic Floor Physiotherapist Michelle Kenway www.pelvicexercises.com.au guides you through the 3 Kegel Exercises to avoid when treating ED along with the practical solutions for avoiding worsening erectile dysfunction.
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Time Stamps 3 Ways Kegel Exercises Worsen ED
0:00 Kegels can cause or worsen ED
0:07 Too many Kegel exercises
0:35 Correct number of Kegel exercises
0:56 Kegels too intense
1:36 Correct Kegel intensity and technique
1:51 Over bracing pelvic floor muscles
2:30 Pelvic floor spasm
3:09 Over bracing core abdominal muscles
3:28 Pelvic floor relaxation
Scientific evidence has shown pelvic floor muscle training (Kegel exercises) can overcome erectile dysfunction (2,3).
3 Ways Kegel Exercises Cause or Worsen ED
1. Doing too Many Kegel Exercises for ED
Doing too many Kegel Exercises can worsen ED, especially beginners. Pelvic floor muscles fatigue quickly with kegel exercises. Overtraining pelvic floor muscles doing too many Kegel exercises can worsen ED because these muscles become tired, weak and less effective in maintaining penile rigidity.
Solution 1. Correct number of Kegel exercises
*Beginners
Do the number of Kegel exercises comfortably managed using correct kegel exercise technique. Many beginners start kegel exercises at 1-3 repetitions (Kegels) 3 times/day
*Intermediate/Advanced
Fast Kegel Exercises 1 second x 10 reps (exercises) 6 times a day
Slow Kegel Exercises 10 seconds x10 reps (exercises) 6 times a day
Total 60 fast and 60 slow Kegel exercises = total 120 Kegel exercises/day maximum
2. Kegel Exercises too Intense
Men can worsen ED with Kegel Exercises that are too intense (strong) especially beginners resulting in:
- Incorrect Kegel exercise technique
- Pelvic floor muscles fatigued (overtired)
Solution 2. Correct Kegel Exercise Intensity and Technique
*Beginners
Long kegel exercises - 10% maximum effort
*Intermediate/Advanced
Long kegel exercises - 70% maximal voluntary contraction
Short 1 second Kegel exercises -100% maximum voluntary contraction
Total Number Kegel Exercises for ED Treatment
10 x 10 sec Kegels 6x/day (70 % max effort)
10 x 1sec Kegels 6 times daily (100% effort)
Total 60 fast and 60 slow Kegel exercises /day
Total 120 Kegel exercises/day max.
3. Over Bracing Pelvic Floor Muscles
Contracting pelvic floor muscles constantly can cause pelvic floor spasm (tight, short, weak pelvic floor muscles).
Solution 3 - Relax and Rest Pelvic Floor Muscles
Relax pelvic floor muscles after every Kegel exercise
*Beginners rest: 30 secs -1 min between Kegels
* Intermediate/Advanced rest: 30 secs or less between Kegels
-Avoid Kegels running/regular activity
-Avoid tensing pelvic floor muscles (stress /anxiety)
-Avoid over bracing outer core abdominal 6 pack (rectus abdominis) muscles
These 3 incorrect Kegel Exercises for ED can cause and worsen erectile dysfunction. The 3 solutions provided help men perform correct Kegel Exercises that treat and overcome erectile dysfunction with weak pelvic floor muscles and/or radical prostatectomy surgery.
#erectiledysfunctionexercises #physiotherapy #kegelexercises
Scientific References
1. Hodges P et al. (2020) Reconsideration of pelvic floor muscle training to prevent and treat incontinence after radical prostatectomy. Urol Oncol. 2020 May;38(5):354-371.
2. Lavoisier P et al. (2014) Pelvic-Floor Muscle Rehabilitation in Erectile Dysfunction and Premature Ejaculation, Physical Therapy, Volume 94, Issue 12, 1 Dec. 2014, p 1731-1743.
3. Dorey G et al. (2004) Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. Br J Gen Pract. Nov;54(508):819-25.
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded. - Навчання та стиль
▶Download Michelle's Pelvic Floor Relaxation Therapy for Men www.pelvicexercises.com.au/pelvic-exercise-products/pelvic-pain-therapy/pelvic-relaxation-therapy-for-men/
This is so true thank you so much.
@fredsmith1391 You are so welcome! Thanks for taking the time to comment. All the best! 🙏 💖
Amazing Michelle
@atmikes1 👍x
I overdid Kegels unfourtunately. What exercises should I do now to improve my symptoms?
For long kegels, how will I know when I reach 70% of intensity? I am afraid of doing too little and having no training success if I misjudge my intensity. (Short kegels are much easier.) And how long should long kegels last? I can hold them for about 10s for 10 repetitions. Will I benefit from much longer kegels like 30-60s?
Hi michelle! I am suffered from OAB. Please help me.
Can kegel be done anytime of the day. Even after having food?
Kegel Exercises and very nice I would like it ❤❤❤❤
@RuanLaVerne Thank you for your positive feedback! Keep up with your exercises, and all the best! ❤️🌺
Thank You Michelle! You're very beautiful and smart by the way
@eddievalentin2556 my pleasure indeed Eddie I hope this info is helpful btw you are way too kind 🙏
I underwent herniagraphy two types mesh implant what exercises can I do please prescribe
Hi there I’m actually filming hernia exercises this week - stay tuned, prob release within nxt month it’s a safe core abdo routine for after hernia surgery (subscribe with notifications on to get notified of release). Meanwhile I suggest you avoid all intense core ab exercises supine with both legs off ground or head & shoulders such as crunch/abdo curl as these increase pressure on your repair cheers MK
Any problem doing kegal exercise lying two tims at home. four tims standing at working office?
@ashru7642 Ashru Kegels 6 times a day is actually perfect for men. Just make sure you're doing the correct number of kegels and not too hard if you are a beginner. The correct number of Kegels to do each session is written in ths video description. All the best
Will kegel exercise helps to reduce the problem of PE(Premeture ejaculation)?????
Yes it is the basic for that, but additionally you need knowledge and experience.
Reci mi da sam konj 🙏❤️
Hi, I am a bit confused regarding how hard to contract during the excercise. I was under the impression (I believe this is what you have said in an earlier video) that you need to contract as hard as possible to obtain results? Using correct form of course.
@plektrum85 hey there, great qn thank you for asking! This might clarify and little. There are 2 types of Kegels for men slow and fast (ref here further info) ua-cam.com/video/n6z88aU1dMw/v-deo.html Intermediate/advanced training Fast Kegels = contract as hard as possible, Slow Kegels comtract 70% Max. Beginners need to contract with much reduced intensity to learn the correct form of the exercise and avoid pelvic floor muscle fatigue so Slow kegels start 10% max and fast the % that feels comfortable & controlled. I hope this info helps, please let me know MK
@@michellephysio Thanks for the reply! How long does the excercise need to be to considered slow? Is it everything above 1s? Or could you go longer than that with max intensity?
Yes Kegels that are beyond 1-2 secs are long Kegels. Many guys start Kegels around 2-3 secs long with weak pelvic floor muscles. Longs are always sub max capped at 70% MVC. Shorts are power/strength & build towards 100% MVC each short Kegel 😊
Ok great. Just one more question =) Would you say that long or short kegels are more important, or are they equally important?@@michellephysio
@michellephysio I always take my shirt off when I workout, Doc.
Hii Michelle how are you 😊
@isaiahslifeexperience4535 hey there Isaiah great to hear from you! I hope you're doing well. All good here down under
😊
hey michelle, im a 23 year old guy and wanted to do kegels to improve my erections because i always struggled with maintaining them. i think i overdid them because all of a sudden i cant even get an erection anymore. is there anything i can do to reverse this??? im freaking out!!
@shnitzel69420 hey there, I hear you. It's really important to relax the pelvic floor muscles. This video start at 2:16 teaches how to do this ua-cam.com/video/YMLytmxNcZs/v-deo.htmlsi=plXg40Fi_szQxEdE these are the ways to relax the pelvic floor muscles. Start here and see your doctor if the problem continues (or a pelvic floor physio can help you too). Hang in there, there is good help available for you!
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