As its name says, The Reverse Kegel Exercise is the opposite of Kegel Exercise. The goal is to stretch and release the pelvic floor muscles. It could be described as a push down of the pubococcygeus muscle and of the bulbocavernosus muscle. Along with using a Fleshlight (my review of this product), the Reverse Kegel is at the center of my premature ejaculation curing method.
When we talk about curing premature ejaculation, we often refer to the Kegel Exercise as being part of the solution. This is true, but the Kegel Exercise is not sufficient to correct this sexual dysfunction permanently and can worsen your situation if used inappropriately. It is said that: ”Kegel exercises, frequently used to treat incontinence, may make both IC and PFD symptoms worsen.” (Source: ICA).
Overworking the pelvic floor can cause an imbalance among these muscles and generate hypertonic muscles. They are shortened and stiff, unable to relax and release from a permanent state of semi-contraction. A hypertonic pelvic floor can be identified by chronic spasms during erection, urination or, in the worse case, at every moment.
Hypertonic muscles are squeezing blood vessels and nerves and will possibly affect the blood supply of your erections and the ejaculation mechanism. In fact, ejaculation involves involuntary contractions of the pelvic floor and hypertonic muscles’ spasms can deregulate the whole process and rush a man to ejaculate against its will.
Stress is another cause of constant semi-contracted BC and PC muscles. In fact, as I already explained here, these muscles were involved in moving human’s ancient tail (when we were monkeys!) and tail movements are said to show an animal mood. So it is more than probable that some people are likely to accumulate stress there and directly affect their sex life with their anxiety. Sexual performance pressure could be easily linked to a stressed pelvic floor.
Whether it is psychological or physical, an imbalanced pelvic floor can cause and maintain premature ejaculation. The PC and BC muscles are supposed to be voluntary muscles, except during ejaculation, so having them work against you is an indication of a certain disorder.
In order to last longer, balance has to be restored. This is the main goal of the Reverse Kegel Exercise. It will stretch the PC and BC muscles and help them to relax. In my opinion, Reverse Kegel Exercise is way more beneficial than the Kegel Exercise because the latter is worth nothing if the muscles are imbalanced.
The first step is to notice and understand your pelvic floor. The best way to achieve this is to stop urinating midstream. Both the PC muscle and the BC muscle are involved in this motion. This is almost the unique way to find the BC muscle. You can feel it when you squeeze your urethra to stop the flow. It is also possible to discern the PC muscle by contracting your anus, because it is the main muscle moving during this action. For better understanding, put a finger in your anus, and the PC muscle contractions should compress it.
It is possible to modify the length of the stretching, from punctual pushes to 30 seconds ones. Like for the Kegel Exercise, I encourage to develop a daily routine of short and long stretches. For ideas, look at my approach in My Routine to Treat Premature Ejaculation. In the end, we are all different, and you will be able to figure out your own schedule for better results.
Contrarily to the opposite exercise, I recommend exhaling while stretching. The reason is that when you breathe with the recommended technique, belly breathing, the pelvic floor is naturally moving up when you exhale and this will create a force against your push to make it even more rewarding.
Like the Kegel Exercise, at any time!
Doing it lightly and constantly throughout the day can help to restore a permanent balance.
Do not overwork them. Overstretched muscles are useless. If they get tired, they might get back to their tensed position and eliminate any progress made.
They could also get in a Hypotonic state. This means that they will not contract, because they are too weak and stretched. This might lead to delayed ejaculation, which is the complete opposite of premature ejaculation, but as much frustrating. Hence, it is crucial to work both the Kegel and Reverse Kegel exercises.
In the end, Reverse Kegel exercise goal is to regain absolute control over your sexual muscles. This exercise is not widely known, but is a real key to cure premature ejaculation.
Once mastered, it is useful during sex to relax your pelvic floor and maintain control over your arousal. It should be used way before a Kegel contraction to last longer in bed!