Kegels for men are frequently done with these key mistakes especially beginners. As a result some men don't get they're after results despite doing their Kegel exercises. Physiotherapist Michelle shows you the 4 major Kegels mistakes for men to avoid and easy fixes for these mistakes. These Kegel fixes will help you get results , strength and stamina helping you overcome pelvic floor problems. #kegelexercisesformen #Kegelsformen

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Kegel Exercise Mistakes for Men

1. Contracting too Strongly
Contracting too strongly or with too much effort is often a major problem, especially for men who are beginners starting their Kegel exercises.

The Fix
Do your Kegels gently, especially if you're a beginner starting out. Feel your pelvic floor muscles tensing and releasing using the correct action. When you feel confident in your Kegels technique, you can then progress to increasing the strength or intensity of your exercises.

2. Breath Holding
Holding the breath is a common mistake during Kegels. One problem with holding your breath is that your pelvic floor muscles don't learn to work when you breathe normally. As a result when they need to work during your everyday life, they won't work well making your training much less effective than what it could be.

The Fix
Practice breathing normally during your Kegels. Contract your pelvic floor muscles gently at first and start with small shallow breaths during your exercises to get the right breathing and pelvic floor muscle coordination. As your pelvic floor becomes better trained, you'll find that you'll be better able to breathe normally during your Kegels.

3. Tensing the Upper Abdominal Muscles
Abdominal tensing is one of the most common mistakes doing Kegels. This mistake creates downward pressure on your pelvic floor making your exercises more difficult and potentially making pelvic floor problems worse.

The Fix
There are two solutions to this problem. The first is to breathe normally during your kegel exercises and breathe into your upper abdomen.The second solution is to contract your pelvic floor muscles gently rather than too strongly.

4. Practicing the Wrong Kegels Exercise
Some men mistake exercises such as the Bridge or abdominal curl exercises for pelvic floor exercises.

The Fix
The correct Kegels technique to get improve your bladder control or erectile function involves : tightening as if to stop the flow of urine AND shortening or retracting the penis inwards towards your body at the same time. You can test whether or not you're using the correct technique by stopping or slowing the flow of urine once a week as a test not as an exercise.
In summary 4 of the most common Kegels mistakes for men are:

1. Kegels too strong
2. Breath holding
3. Tensing upper abdominal muscles
4. Incorrect Kegels exercise

References
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