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I came to RU-vid for help with these sorts of exercises. My Dr recommended Pelvic floor therapy, but with my insurance, the only PTs that are accepted don't even do this treatment for men. I'm so glad I came across your video!
Hi there. So glad to hear that you have benefitted from our program. if yo have not done so already, please take a look at our complete Overcome Pelvic Pain Program. There is even a free kickstart program that can get. you started for free immediately. You can do this! We are here to help 👍🏼. Best, Shannon, Team Transform
Wow im just finding this one. He answers so many questions. I feel this condition for men makes them very panicked because sometimes its hard to take all the different info but he does a great job of talking about balance. Crazy ive been working on this for a year and change now and never thought about how dynamic this muscle needs to be. Because its tight already so after one set it needs to be forced to relax again so it gets the message its meant to be dynamic? Because currently it is stuck on
This simple, effective workout is helpful for conditions such as ED and premature ejaculation. Caution: be sure you're able to relax and release your pelvic floor before you begin a strengthening program like this... especially if you have any type of pelvic pain. Here's a playlist for pelvic pain and tension, just in case you need it: bit.ly/femtension
Hi I want to know that if I do these exercises ...then I don't have to do the squeezing one (the one in which I have to contract and release my pelvic floor muscle)?..bcz after the one I do I sometimes feel pain around my p**is. ... And please also tell me how can I know my pelvic floor muscle are weak...by your way..
Hi. Thank you so much for your kind words. Good luck on your healing journey. Reach out any time if you need further support. You can do this! Best, Shannon Team Transform
Can your online program help with constant urinary urgency? I've had all the medical tests under the sun, bladder, tract, digital, CT, ultrasounds, they found nothing.
Hi there. Thank you so much for the message. So glad to hear that this video has been helpful to you. Keep up the great work! Best, Shannon, Team Transform
Dear Michael. Thank so much for sharing this with me and the rest of the world. What can I do to regain a bit of the contraction on my pelvic floor and become able to get it stronger and stronger? God bless you!! Best Regards.
Hey Alfonso, you can do this routine 3-5 times per week. You can also check Michael's new platform, where he has excellent programs for men's pelvic strength www.transformpelvichealth.com
Hey man! Got any tips on how to beat weak ejaculation, erectile dysfunction and premature ejaculation, these problems ruin my sexual life. Can this exercise help?
Hi there. Sorry to hear that . Why don't you start with this routine. Try doing it every day for 2 weeks and see how you feel. It is likely that you will feel a shift in the positive direction. If, however, you start to feel tight, you might want to do the 30 minute healing routine to get rid of the excess tension. Let us know how things go! You can do this 👍🏼. Best, Shannon, Team Transform
can a tight pelvic floor also cause it to become weak? I have addressed my tight pelvic floor (I feel like I am able to "release" it) but feel like I have symptoms also of a weak pelvic floor.@@TransformPelvicHealth
This helped more now i can do function performance in sexy activity about 2-3 hours, just keep doing this bro ,and build your muscles specifically at the pelvic area and others body muscles be stronger man .
Hi Nigel. You might want to experiment as to when you do this routine. The important thing is to make sure you are not building up too much in the pelvic floor. You would have to switch routines to a more stretching/releasing sequence. Best of luck! Shannon, Team Transform
I’m 15 year old male is this pain common to occur randomly. I’m not sure if I have pelvic floor pain but when I do these exercises I feel relief. Idk if playing defence in basketball in a lateral movement effects the pelvic floor but if it does lmk because it hurts when I plays defense but I’m not sure if it’s the pelvic floor or no
Hi there, I am sorry that you are going through pelvic pain. Many basketball players who play defense do not have pelvic floor issues, so it is not mechanically correlated to that one patterned action. If you have not seen a doctor or physical therapist yet, that would be a good idea. Otherwise, you can learn more about how this works on my youtube channel.
@@TransformPelvicHealthI have one more question lol. The pain is like near my groin but it’s like a bone or something and it hurts when I play sports so I have been resting I just don’t know what it could be
I’ve been doing these exercises in the morning and then I’ll follow up I’ll do the 30 minute “overcome male pelvic floor dysfunction” to release and relax pelvic floor that I do anyways. Is there any reason why I shouldn’t do the 30 minute pelvic stretch video right afterwards?
Hi, Thank you for reaching out, We typically recommend people spending about a month doing the release and stretch work to make sure there isn't excess tension in the pelvic floor. Once the muscles are not tight and guarding, that is when we start a gentle and progressive strengthening program. Typically, 1 month of doing release work allows the muscles to because relaxed enough to move to the strengthening phase. You can do this! Best, Shannon, Team Transform
Do these exercises help with increase urinating? I'm currently suffering through frequent urination for 3 days. Assuming that I need to strengthen my bladder more.
Hi there, Thank you for your question. Yes, this routine strengthens your pelvic floor which strengthens the muscles that control your bladder. We always recommend first getting checked out by a doctor or maybe even a urologist. We want to make sure that there is no structural issues that need immediate attention. Once you have been cleared, give this routine a try every day for 7 days and see how you feel. Let us know how it goes, You can do this! Best, Shannon, Team Transform
H!. Make sure to get clearance from your doctor before starting this program. Once you get that, yes, this routine would be an excellent way to start to strengthen your pelvic floor postoperatively. If, however, you start to build up excess tension in your pelvic floor, you would want to switch to a more stretching/releasing-based routine. Best of luck, you can do this! Shannon, Team Transform
Hi there. Yes, that is correct. Engage your glutes, core, and pelvic floor. Make sure to release those muscles at the end of each rep. You can do this! Best, Shannon, Team Transform
Yes, however, make sure to focus on the release once you have let go of your engagement. Be aware if you start to accumulate tension. If you do, you may want to consider doing one of our releasing/stretching routines. You can do this! Best, Shannon, Team Transform
at @1:19 you say we engage the pelvic floor as we exhale, do you mean brining in the knees do that? or do you mean we should be kegeling as well while we bring in our knees? @TransformPelvicHealth
Hi. Yes, squeeze the pelvic floor muscles when you do the exercises. Make sure to breathe and release the muscles after the exercise is done. Be aware of excess tension accumulating. Best, Shannon, Team Transform
Ive been relaxing my pelvic floor muscles for close to 4 weeks and feel random bits of pain here and there but now i feel like i have to pee all the time. Do o need to strengthen?
Well...relaxing and releasing is a good first step. With the urinary frequency, this can be stress-related, ar around anxiety/fear/etc. Definitely check out my concise 6 episode podcast series: “The Last Pelvic + Urinary Healing Podcast You’ll Ever Need.”
Are we suppose to be do kegel contractions as we do the exercise and how do i know im doing it rights ;is the contraction pulling the balls in as we exhale . Pls and thx
Hi there. It is important not to get too worried about doing it right. Be gentle and have compassion for yourself. Do a gentle upward contraction. Then, when you relax make sure to fully allow the area to release. The control and coordination that you develop is key to progress. You can do this! Best, Shannon, Team Transform
Just wanted to ask how do I know if I need to relax or strengthing I did your 4 exercises to relax for about three weeks just want to know if it's OK to start this now
Hi there. That is an excellent question. We usually recommend working on releasing and stretching for about 4 weeks. Then, you can start to slowing start to integrate strengthening exercises. It is important, however, that if you start to add a strengthening and you feel a return or spike in symptoms, you go back to stretching and releasing. Listen to your body, you can do this! Reach out with any follow-up questions 👍🏼. Best, Shannon, Team Transform
It can help with pelvic floor coordination, which is one factor in lasting longer. To learn more about PE, check out my youtube channel, I have more practices for you.
You'll want to do this workout 3-5 times/week. Just be sure that you're ready for it, meaning that you're able to really relax and release your pelvic floor! Relaxation is essential before you begin strengthening. Here's a playlist for pelvic pain/tension, just in case you need it: bit.ly/femtension
I struggle a bit with the low lunge stretch. I find it hard to keep my balance and feel my pelvic floor tightening up instead of relaxing as a result. Got any advice?
Hi there! I had a question, do these exercises accomplish the same thing as kegals? I am a male that suffers from a constant urge to urinate, mainly the feeling of urine always still left in my p**is. I saw some people online saying kegals can actually make that worse as it tightens your pelvic floor, but that doing pelvic stretches is ok. Do these exercises do the same as regular kegals or the opposite? I know I should go to a urologist first, I will do that soon. Thank you!
They have a similar purpose to kegels, as they are designed build pelvic floor strength and coordination. They are different, in that they don't direct work the same muscles over and over again like with kegels; so this variety can give you a more full-bodied and well-rounded strength.
When “contracting” should I be flexing my abs and legs when doing these workouts or should I only focus on isolating the pelvic floor with the Kegel. Additionally, How often should I do this workout in a week?
Hi there. Thanks for the question. Try to isolate the pelvic floor muscles, that is the target for these exercises. Ideally, the surrounding structures will stay quiet and uninvolved. At the beginning, give these exercises a try every day or every other day. It is important to listen to your body and see how it responds. It is ok to be slightly sore, but you do not want to cause a spike in symptoms. Reach out if you have any further questions. You can do this! Best, Shannon, Team Transform
just want to clarify, in these exercises, you're just inhaling and exhaling? not doing the pelvic squeeze and release, like Kegel. that is entirely different right?
Hi. You want to make sure and s=use the muscles that support the pelvic floor like the glutes, core, hamstrings, quads. In addition, on the exhale, you want to engage your pelvic floor and be in control of the engagement. Make sure to engage your pelvic floor with a gentle contraction. It is then critical to release the pelvic floor after the engagement is over. Use your breath to release. Hopefully, this helps. Reach out anytime. You can do this! Best, Shannon, Team Transform
Hi Michael, congrats on the great work. Your videos have been of great help during my relaxation period. Right now, I am in the stage that I want to be able to workout more and engage in athletic motions. Is this routine suitable to get there? Maybe it's a good idea to make a vid about that, a lot of people would be interested 😉
If you are now living with less tension, you could start doing low impact cardio, walking briskly, you could do light martial arts, you could do isolated resistance training (seated machines that isolate muscles). I wouldn't do this routine, yet, until you are living life from a neutral point in your pelvic floor, where you don't have tightness and dysfunction. That is when you can do this routine, to start rebuilding and strengthening again. :)
Hi there. Yes, this routine can be done by women. It will do many of the same positive effects for women as it does for men. Best, Shannon, Team Transform
Hi Micheal yesterday I looked a 5 days series videos of pelvic and completed 1 video and get some relief for few hours, have you deleted that series would you please tell me.
Hi Rajan, That was a very special 5 Day Reset, which we only made available on youtube for two weeks; it was a limited time offering. We do have a great deal of guided routines and more in the 12 week Overcome Pelvic Pain program, and Dr. Bri and I also offer some other routines here on RU-vid. :)
@@michaelhodgeofficial oh actually I noticed yesterday that videos would you please post it again for week so that can check its working properly or not
They could be useful, but I would start with releasing oriented routines and looking at stressors that are even causing it, listen to my 6 episode podcast series "The Last Pelvic + Urinary Healing Podcast You'll Ever Need" to more deeply understand what is going on, and the path to recovery. You can do this! -Michael
Hi, I have multiple sclerosis and I am suffering from urinary incontinence and retention. Can this routine help me with that? All the best, greetings from Bosnia 😁
Hi Kenan. I don't think that the routine can hurt you, it will likely make you feel good. However, it might be a good idea to consult your treating physician to make sure. Best, Shannon, Team Transform
Hi there, Yes, give this routine a try every day. If you start to develop pain or tightness, then we recommend backing off and letting the tension fades. You can do this! Best, Shannon, Team Transform
Hi there,. If you are having tightness in the pelvic floor, this routine is probably not the optimal one for you now. I suggest you try our 30 minute release/stretching routine. That routine will have stretches ands releasing poses that would be a better fit for loosening tight pelvic floor muscles. Take care, Shannon, Team Transform
@@TransformPelvicHealth thanks for replying how would I know when it’s time to strengthen the muscles as I don’t have pain but have other symptoms like urine flow, Ed,and spasms in the perineum that don’t hurt?
@@coreymcgrath300 Hi. You should be experiencing symptom relief before moving forward into gentle strengthening. If you move into a phase of gentle strengthening and you find that it causes you to backslide, then you'll need to modify/adjust based on your needs. Take it slower (i.e. do the strengthening workouts every-other-day instead of every day, pause the video to relax and do a pelvic drop between moves, or take extra time to relax after each exercise session). Let me know if you have any other questions. Best, Shannon, Team Transform
Hi. It could be, it really depends on the particular situation. We recommend our 30 minute healing routine for a well-rounded healing session that will release and stretch the pelvic floor and surrounding muscles. You can do this! Best, Shannon, Team Transform
Hi there. It is very important that you get checked out by a doctor to make sure you don't need their attention for what is going on. This routine does an excellent job in strengthening and learning to control the muscles in the pelvic floor. When these muscles are healthy and happy, men feel better and have more control. Best, Shannon, Team Transform
Yes, they can help. Please make sure to get clearance from your provider before starting any workouts. I would also recommend seeing a pelvic floor PT for one-on-one guidance and individualized support.
Give tips routine a try once per day and see how you feel. Be aware of any excess tension accumulating ion your pelvic floor, Best, Shannon, Team Transform
Essentially, yes. Sometimes it is more subtle, and just engaging your core and surrounding muscles; but in a strengthening routine like this, we do want to perform kegels in unison with many of the movements, with relaxation interspersed in-between.
@@michaelhodgeofficial thank you for responding I appreciate a lot ! If I can ask another question, should I do my stretching routine before these strengthening exercises or after ?
I got pelvic floor issues after tailbone surgery, i am 18 and are wondering if my nerves are damaged or if training my pelvic floor muscles is gonne help
Very unlikely your nerves are damaged. most likely you muscles are in tension, spasmodic and they squeeze some of nerves. Do only relaxing exercises now, not strengthening. Like this: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ntP8eQY74Cw.html
If you don't have underlying pelvic tension, then yes. This could be a good strengthener. Otherwise, a good start would be to work on eliminating tension. This playlist has great tension release workouts bit.ly/femtension I also encourage you to visit a local pelvic floor PT to check the root cause of your incontinence.
Hi sir, I have a feeling of urine stuck in penis even after urination and unemptying of bladder and I have constant urge to urinate and causing frequent urination and zero pain...are these symptoms indicate that I have hypertonic/tensed pelvic floor or weak pelvic floor? Please answer.
Hi there. We always recommend getting checked out by a doctor. Once you have been cleared, you can give out approach a try, it can't hurt you. Tight and dysfunctional pelvic floor muscles can cause symptoms of many different kinds. The sensations you describe may be associated with your pelvic floor. We have a 30 minute healing routine in our video library. This routine would be an excellent way to see if bringing your pelvic floor back into balance helps your symptoms. You can do this, we are here to help! Best, Shannon, Team Transform
Hi Michael. Can one carry out these exercises laying on a bed, or does it have to be done laying on the floor? and how many times a day should these exercised be carried out. I had my prostrate removed recently following localised prostrate cancer diagnosis.
Hi there. Sorry to hear that you are going through all this. I do not see an issue with doing these exercises laying on a bed. As far as a specific recovery program for you, I would have to suggest that you consult with a local PT or doctor to design and help you craft a personalized surgical recovery program. Best, Shannon, Team Transform
@@TransformPelvicHealth Hi Shannon. Thank you for your reply. I have been doing similar exercises to what you are demonstrating, but would find doing them laying on my bed more comfortable than laying on the floor. I have a firm mattress which would help. Also, I have found your demonstration easy and simple to follow. Thanks once again.
@@robertmansfield2856 Excellent. Let us know how things go and don't hesitate in reaching out again if you need any assistance. Shannon, Team Transform
@@vibrantpelvichealth thanks so much i actually started this exercises 2 years ago and by doing these exercises continuously and regularly for a year i was recovered almost 90 percent and then i reduced the timing of these exercises and i was irregular, because frequency of my relapses was very low and now after 4 months i had a relapse so i wanted to do the full 30 minutes exercise for few days to get back on track
Hi there. We totally understand, that is why we designed this program. Give the routine a chance to work, we see it benefit men regularly. Reach out if you have any further questions. Best, Shannon, Team Transform
We have found that this routine and other techniques that we recommend in our program helps combat PE. PE is a complicated issue and takes a disciplined effort to overcome. Best, Shannon, Team Transform
Deep breathing opens up your diaphragm and creates more flexibility in your pelvic floor muscles, it also activates your parasympathetic nervous system, which actually helps you get an erection more easily, and stave off the ejaculatory response. So it is good training for these things too. -Michael
Hello would these excersises help with HF first and do I do Both stretch and strengthening exercises at the same time? And does Mike hodge have a IG or RU-vid page ?
Hey Midnight, For hard flaccid, I would focus on a releasing/stretching oriented approach at the moment, and then rebuild later, once your HF symptoms subside. The Overcome program is well designed for doing this, if you want a fully guided approach. All of my pelvic health work is on Dr. Bri's Vibrant Pelvic Health (this youtube channel), I also have some spiritual transformation videos and meditations on a different YT channel if you want to see it: ru-vid.com/show-UCK0M3iTg3HywdgPTC-sWAbA
Hi there. We recommend starting this program by doing it once per day. Yes, engage your pelvic floor while doing this exercises. It is very important, however, to make sure you release the muscles after you are done. If you feel like tension is accumulating and you are getting tight, we have another routine that would be beneficial at that point. Reach out if you have any other questions. Best, Shannon, Team Transform
@@qliance3x The other routine is our 30 minute healing routine, it is in our videos. It is hard to say exactly when you should go to 2 rimes a day for this routine it really depends on you you progress. For now, just give it a try once a day and see. how you do. You can do this! Best, Shannon, Team Transform
Hi Eddie, our recommendation is quite similar. Ultimately, enhancing blood flow (via movement/exercise/healthy eating/good breathing practices), flexibility and strength (such as what you see in this routine), and good mental/emotional health (feeling relaxed and stress free), is all going to be you in a great state for better sexual function.
HI there. With a reverse Kegel, the emphasis is on releasing the tension, not contacting and increasing tone. After the contraction, make sure to release the tension completely and allow the pelvic floor to expand, release, and loosen. You can do this! Best, Shannon, Team Transform
When your baseline is not having pelvic tension. When you are fairly normal so to speak, in that you can urinate, have sex, etc.; and it is not creating flare ups. You might not be really strong, in your PF muscles, but you are not dysfunctional.
I don't understand it... since you already feel tension and tightness in ur pelvic floor, isn't those exercises with engaging, contracting and squeezing your pelvic muscles(aka make them stronger), just won't make things worse and increase the tension you feel? Instead of just fully focus on relaxing and stretching exercises, perhaps even running should be good. When you go to the gym to train certain muscle and you feel soreness for the next couple days, and your muscle is harder to the touch ... You don't do any of that. Instead you can give the muscle a massage, stretch it with light elastics, and just let it rest, which gonna help for a faster recovery. No unnecessary squeezing, contracting or anything of that kind.
It depends on the state of your body. If you have pelvic floor tension, this is not the right routine, I would do one of my PF release stretches. If you have no tension, yet had PE, this routine helps to build more strength along with more genital/sexual energy awareness, which is then utilizes with breath to move the sexual energy and delay ejaculation. We expound upon this in our full Vigor program. Thanks! -Michael
Hi. This routine might be helpful to you. Our 30 minute healing routine video may also be helpful to you. However, we always recommend getting checked out by a medical doctor to make sure you do not need their help. Once you have been cleared, give our routines a try. This routine is for strengthening your pelvic floor. If you have excess tension, you can try the 30 minute healing routine to release that guarding. You can do this! Best, Shannon, Team Transform
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