A Kegel exercise is a conscious contraction of the pelvic floor muscles, a movement that lifts and squeezes the muscles as if stopping the flow of urine. The Reverse Kegel, sometimes called a pelvic floor drop, is the opposite action, focusing on the complete relaxation and lengthening of these muscles. Instead of tightening, the goal is to consciously release tension and allow the pelvic floor to drop. This exercise is not about strengthening, but about achieving flexibility and balance, which is often overlooked in pelvic health. This guide details how men can properly execute the Reverse Kegel technique to improve common health issues related to a tense pelvic floor.
Understanding the Male Pelvic Floor Muscles
The male pelvic floor is a layer of muscles, ligaments, and tissues that forms a supportive hammock across the bottom of the pelvis. These muscles, including the prominent pubococcygeus (PC) muscle group, support the bladder, prostate, and rectum. They are fundamentally involved in controlling continence—regulating the opening and closing of the urethra and anus—and play a significant role in sexual function.
A healthy pelvic floor balances strength and flexibility, able to contract when needed and fully relax when at rest. Issues arise not just from a hypotonic (weak) pelvic floor, but also from a hypertonic (overly tight) pelvic floor. When muscles are in chronic spasm, they become painful and dysfunctional. The Reverse Kegel is specifically designed as a “down-training” exercise for men with this hypertonic condition, teaching the muscles to release deep-seated tension.
Executing the Reverse Kegel Technique
The first step is finding a comfortable starting position to focus entirely on the sensation of your pelvic muscles. Many men begin by lying on their back with knees bent and feet flat on the floor, or in a seated position. The goal is to isolate the pelvic floor muscles without engaging the abdomen, buttocks, or inner thighs.
Diaphragmatic breathing, or deep belly breathing, facilitates the release of tension. As you slowly inhale, allow your abdomen to expand fully, imagining the breath traveling down into the pelvic bowl. This action causes the diaphragm to descend, which encourages the pelvic floor muscles to gently lengthen and drop.
The sensation of the Reverse Kegel is the opposite of a traditional Kegel contraction. Instead of a lifting and squeezing feeling, focus on a widening, lengthening, and dropping sensation in the muscles. Visualize the pelvic floor widening, or imagine the feeling of gently passing gas or starting the flow of urine. The action should be subtle and gentle, like a slight bulging or dropping of the perineum, the area between the testicles and the anus.
As you exhale, maintain the feeling of relaxation, gently releasing any remaining tension. Common mistakes include straining or forcefully pushing down, which increases tension, or holding your breath. The movement should be a conscious “letting go” or softening, not a hard strain.
Specific Applications for Men’s Health
The primary purpose of the Reverse Kegel is to release chronic tension and spasm, which is a major factor in various male pelvic health issues. Overactive or tight pelvic floor muscles can lead to a condition known as chronic pelvic pain syndrome (CPPS), a painful state that affects the pelvic region. Training these muscles to relax can significantly help in managing this long-term pain.
A hypertonic pelvic floor also interferes with normal urinary and bowel function. When muscles are constantly tight, they may not fully relax during urination, leading to symptoms like urinary hesitancy, a slow stream, or incomplete bladder emptying. The relaxation achieved through Reverse Kegels helps the urethral and anal sphincters to fully open, aiding in complete voiding.
The ability to consciously relax the pelvic floor is also beneficial for sexual health. Tension in these muscles is often linked to issues like premature ejaculation and certain forms of erectile dysfunction. By training the muscles to relax and let go, men can improve blood flow to the genital region and gain better control.
Incorporating the Exercise into Daily Life
Consistency in practice is highly beneficial for achieving a lasting reduction in pelvic floor tension. A typical routine might involve performing the Reverse Kegel for several minutes, focusing on holding the relaxed state for a few seconds. Aiming for a 5-second relaxation hold followed by a few seconds of rest, repeated 10 times, is an effective starting point.
The exercise is not strenuous, so it can be incorporated multiple times throughout the day, such as while sitting at a desk or before bed. The focus should always be on quality of release over quantity, as the goal is to retrain the muscle’s resting state. If the exercise increases pain or if you cannot feel the relaxation sensation, seek guidance from a pelvic floor physical therapist for personalized instruction.