Brief Summary
This video provides a practical guide to performing pelvic floor exercises, focusing on the sensation of retracting the testicles into the pelvic cavity. It outlines a progression of exercises, starting from a basic lying-down position and advancing to sitting, standing, and even incorporating the technique into walking and core workouts like bridging. The goal is to enhance pelvic floor muscle control, improve blood circulation, and support overall pelvic health.
- Focus on retracting the testicles into the pelvic cavity during exercises.
- Progress from lying down to sitting, standing, and incorporating into daily activities.
- Combine with core workouts like bridging for enhanced muscle engagement.
The video introduces a practical routine for pelvic floor exercises, building upon the theoretical understanding discussed in a previous video. The core concept involves contracting and retracting the testicles into the pelvic cavity, holding the contraction for five seconds, and then fully releasing. The aim is to engage and strengthen the internal muscles of the pelvis.
The first exercise is performed lying on the back. The initial step involves creating a "brace" by engaging the abdominal muscles as if preparing to resist a push from the side. With the lower back flat on the floor, the exercise focuses on pulling the entire testicular sac into the pelvic floor. This is done by taking a deep breath in while maintaining the brace, pulling the testicles in, holding for five seconds, and then completely releasing. The exercise should be repeated about 20 times, and some soreness is normal initially due to using previously underutilized muscles.
The next progression involves performing the same exercise with legs up. This variation is more challenging as it requires tilting the pelvis slightly to keep the pelvic floor facing the ribcage, which increases the engagement of the abdominal muscles for control. The feeling remains the same—pulling the testicular sac inward. Additionally, the glutes may contract to aid in drawing the sac inward. This exercise is also repeated about 20 times, focusing on the controlled pull and complete relaxation afterward.
The third progression is performed while sitting, ideally near the edge of a chair with feet planted on the floor. The individual should brace the core muscles as before, maintaining spinal stability. As they breathe in, they engage the internal muscles to pull the testicular sac into the pelvic cavity, holding the breath for five seconds while maintaining the pull, and then releasing. Tension may be felt between the testicular sac and the anus, indicating engagement of the deepest perineal muscles. This exercise is also repeated about 20 times, adjusting the number of repetitions as needed to avoid pain or excessive soreness.
The progression from sitting involves performing the exercise while standing. The focus remains on bracing the core and pulling the testicular sac into the pelvic cavity while taking a deep breath. In this position, there's increased engagement of the lower abdominal muscles, along with the gluteal and perineal muscles. The same technique of inhaling, squeezing, pulling, holding for five seconds, and then releasing is applied.
The progression from standing involves incorporating the exercise into walking. While walking, the individual should focus on pulling and holding the deeper muscles, maintaining engagement while walking for about five steps, and then relaxing. This trains the pelvic floor muscles to engage during movement, providing spinal support.
The exercise can be combined with core workouts like bridging. During a bridge, before lifting the pelvis, the individual pulls the testicles in and holds them. Then, they push through the heels to lift the body, feeling a deeper drive. They slowly bring the body back down and release. This can be done with both two-leg and one-leg bridges, focusing on engaging the perineal muscles and pulling the testicular sac throughout the exercise. Consistent engagement of these muscles can lead to improved muscle development, control, blood circulation, and overall pelvic health.
Summarize any YouTube video in seconds
Get summaries like this one for any video, in your language, with the free Summ app.
Transcript
Full transcript of “Forget Kegel Exercise, This is How I Got Healthy Erection | ED Treatments NY”. Click a timestamp to open the video at that moment. Need another video? Use the YouTube transcript generator.
0:00 hi guys Dr arcade with rebalance in a previous video we discussed the theory behind the pelvic floor exercise in intent exactly what are you supposed to feel when you're performing the exercise and what is the final goal in this video we're going to go through routine of this exercise just to remind you an intent of this exercise when you think of the internal feeling throughout the whole progression we're going to be trying to do two simple tasks when we contract we're going to try to retract the testicle into the pelvic cavity Pull It in hold that in for five seconds and then release it properly
0:45 just driving well let's move on with progression first exercise we're just gonna lay on the back first position you're gonna create a brace and like I said brace is very simple you're gonna imagine all these muscles will brace somebody from pushing you from side to side so put your fingers around the waist right below the ribs and feel all these muscles engaged and if you try to push yourself you really kill me because these muscles are in complete brace around your your waist now the lower back is flat on the floor and imagine that feeling when you're gonna
1:30 pull the testicles the whole testicular sac into your pelvic floor into here so first two brace to take a deep breath in and as we breathe in we pull and hold down to five four three two and drop if you notice that I just I just really Let It Go now I'm going to reposition my pelvis again put it flat on the floor see how my pelvis is kind of facing the rib cage face in the diaphragm these muscles have to work against each other so again created this right position braced
2:15 and as I inhale keep on bracing as I inhale I'm gonna suck the testicular sag into the pelvic cavity and hold four three two one drop a completely let go so little by little you start feeling all the muscles of the perineum all the muscles around the testicles muscles around the anus and as well as the muscles internal muscles of the pelvis working as you try to pull the testicular sac inside okay again bracing at the same time you're going to do this exercise about
3:01 20 times now it's normal to be a little sore to say in the first day because you're using the muscles you generally do not use so first few days just practice this when you progress the next step is doing the same thing but as you legs down now you will notice that it's a little more difficult because now you really have to bring the pelvis slightly up to keep the pelvic floor facing the ribcage you have to bring the rib slightly down so really locking this whole area significantly more engagement of your abdominal muscles for the control and again the same feeling you're going to be pulling this testicular attack inside
3:48 in here so again as you breathe in you pull you pull you pull and what you also will notice that even glutes have to contract in order for you to drag the the sac inside so you pull pull pull pull count to five and completely relax your drop and again about 20 times the next progression is sitting so typically some people will find it a little more difficult actually some people find it a little easier to do it so you should try to set not at the very edge of the chair but yeah almost at the edge it's better if you feel the testicles almost at the edge of the chair okay have your feet plant on the floor
4:34 and first again you're gonna brace if somebody's gonna try to push me now they will have a challenge because all these muscles are braced and they're holding my spine together and as I breathe in I'm gonna again use this internal engagement of the muscles by pulling the testicular sac into the pelvic cavity as a brace and as breathe in and hold my breath for five seconds as I keep on pulling in and then I drop and again sit up nice and Tall brace hold four three two one and let go you
5:23 will feel a lot of tension between the testicular sag and the anus this whole perennial muscles will be very sensitive because that's that's the deepest muscles that you're gonna engage from the outside and then of course you will feel also somewhere around the Angola area here so yeah about 20 times and don't push it if you feel a little sore if you'll make it 15 make it 10 make it comfortable you shouldn't be in pain now there are a few different types of progressions after that now ideally I would like you to be able to do this exercise as you drive in your car as you're sitting in the office you just remember it you haven't done those exercise today and even as you work you
6:10 can easily do it as you said the progression from this is standing and again the idea is to incorporate this exercise in your daily routine so as you stand the same idea you're gonna brace nice and tall brace as much as you can as you do take a deep breath in you will pull the testicular sac into the pelvic cavity and at this position you will feel much more lower abdominal muscles engagement yes you still feel gluteal muscles because you're kind of helping with them to pull to the Stigler stack inside you will feel the The Perennial muscles but you're also going to start feeling a lot of lower abdominal muscles same idea take a deep breath in
6:58 squeeze pull pull squeeze count to five and drop okay and the progression from this is walking now walking It's tricky because as you walk theoretically muscles should be relaxed but it's a good way to train the pelvic floor muscles to be engaged in walking because guess what that's when you really want that spinal support and as we said that's a very important muscle so as you walk same idea you're gonna pull and as you holding that you know the the engagement of the deeper muscles and you're pulling them in you continue walking counter five and then just relax
7:45 and drop that is also very good to combine with your Core workout routine so for example you do bridging you know very common exercise for your glutes I love this exercise because it really stimulates the ability of your muscles to brace and engage the gluteus together with the bracing so embrace the way I train the the bridge exercise is not by bringing your pelvis up but by pushing your heels into the ground because you're gonna feel significantly more work in your glutes but before you do that you're gonna pull your testicles in you know hold them and at that point
8:30 you're gonna push through the heels and you're really gonna feel like it it's a significantly deeper Drive and then you're gonna slowly bring it back and drop and again brace pull in push through the heels go up and then slowly bring it back down as I hold and then drop of course you can do the whole bridging progression you can do a two leg bridging one leg bridging same idea just keep on engaging The Perennial muscles keep on pulling the SQL stack and you will see how in a few weeks you will not recognize how much more
9:16 muscle development unit again how much more control you're going to gain and how much easier it is for you to to bring the blood circulation to the pelvis and control your elderly activity and of course the erection as well
