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Some Kegel exercises for men to strengthen and overcome pelvic floor problems such as ED, bladder leakage or after prostate surgery are ineffective pelvic floor muscle exercises. Physiotherapist Michelle Kenway exposes 4 so-called Kegel exercises for men that waste your time and potentially dangerous with pelvic floor dysfunction. Despite the good intentions of many online resources, these particular exercises are misleading men with incorrect Kegel exercises and recovery information. Timestamps 0:00 Introduction Kegel exercises for men 0:19 Misrepresented Kegel exercises for men 1:11 How to do Kegel exercises for men 2:30 Exercise 1 Glute bridge 3:27 Exercise 2 Plank 4:39 Exercise 3 Adductor squeeze 6:02 Exercise 4 Deep squat ‘Kegel Exercise’ 1 - Bridge One of the most commonly misrepresented Kegel exercises is the bridge exercise, which is a great exercise for strengthening the gluteus maximus (buttock muscles), but it does not target the pelvic floor muscles. In fact, correct technique Kegel exercises involve relaxing the buttock muscles rather than contracting them. ‘Kegel Exercise’ 2 - Plank Another exercise often promoted as a Kegel exercise for men is the plank, which is a great exercise for core strength, but it does not specifically target isolated strengthening of the pelvic floor muscles. The Plank primarily targets the abdominal trunk muscles including the ‘6 pack’ or rectus abdominus muscles. Physiotherapists discourage strong activation of these outer abdominal muscles which increase intra abdominal pressure creating a force working downwards upon the pelvic floor. This force potentially worsens pelvic floor problems in men with preexisting pelvic floor dysfunction. ‘Kegel Exercise’ 3 - Hip Adduction Hip adductor exercises involve using a resistance block or ball placed between the knees and squeezing the knees together using an isometric contraction. This exercise trains the thigh adductor muscles and can mislead men into thinking they are strengthening their pelvic floor muscles with Kegel exercises. Physiotherapists encourage relaxation of the thigh adductor muscles during correctly targetted Kegel exercises for men. ‘Kegel Exercise’ 4 - Deep Squat Sustained deep squats are ineffective for pelvic floor strengthening. These are not Kegel exercises and when performed by men with pelvic floor weakness or pelvic pain, deep squats can exacerbate pelvic floor dysfunction through prolonged stretching and weakenening of the male pelvic floor muscles. Some men experience pelvic floor injury (e.g. rectal prolapse, hemorrhoids) performing heavy loaded deep squats in the gym, especially while wearing a weight belt which increases intra abdominal pressure as squat compresses the abdominal and pelvic contents down upon the pelvic floor muscles. If you're serious about improving your pelvic floor health, it's important to know which exercises are truly effective. Michelle Kenway, a highly experienced Pelvic Floor Physiotherapist, provides expert advice and guidance on effective Kegel exercises for men. Don't be fooled by misleading Kegel exercises – learn how to properly strengthen your pelvic floor muscles to improve your bladder control, erectile function, and overall pelvic health with correct Kegel exercises for men. Special thanks to Lewis Gettons expert PT @GettFitt for exercise demonstration. Lewis is based in Brisbane, Australia. #kegelexercisesformen #pelvicfloorexercisesformen #pelvicfloorphysicaltherapy Reference Ojukwu CP, Ojukwu CS, Okemuo AJ, Igwe SE Dr, Ede SS, Ezeigwe AU, Mbah CG. Comparative effects of selected abdominal and lower limb exercises in the recruitment of the pelvic floor muscles: Determining adjuncts to Kegel's exercises. J Bodyw Mov Ther. 2022 Jan;29:180-186. doi: Epub 2021 Sep 25. PMID: 35248269. 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.
