Reverse Kegels for
Pelvic Floor Relaxation
Most men with premature ejaculation have hypertonic pelvic floors, not weak ones. Reverse Kegels release chronic muscle tension, lowering ejaculatory reflex sensitivity through conscious relaxation training.
What You'll Learn
- • Why pelvic floor hypertonicity causes premature ejaculation
- • The reverse Kegel technique for conscious muscle release
- • How to identify excessive bulbospongiosus tension
- • Progressive 6-week protocol for relaxation training
The Pelvic Floor Hypertonicity Problem
Premature ejaculation programs focus on strengthening pelvic floor muscles. This approach assumes weakness causes the problem.
Clinical evidence contradicts this assumption. Men with PE typically show excessive muscle tension, not deficiency.
Scientific Insight: According to Pastore et al. (2007) in The Journal of Urology, men with lifelong premature ejaculation demonstrate significantly elevated baseline tension in bulbospongiosus and ischiocavernosus muscles compared to controls. This hypertonicity lowers the ejaculatory reflex threshold.
Hypertonic pelvic floors create hair-trigger responses. The muscles maintain chronic contraction, sensitizing ejaculatory pathways through neurophysiological feedback mechanisms.
Tight pelvic floor symptoms in men include baseline muscle tension, reduced ejaculatory threshold, and performance anxiety. Standard Kegels worsen this condition by adding strength to already-tense muscles.
Key Pathophysiological Concept: Pelvic floor hypertonicity mimics sympathetic nervous system activation. Chronically contracted muscles signal "threat state" to the autonomic nervous system, perpetuating premature ejaculatory patterns through neurophysiological feedback loops.
| Aspect | Standard Kegels | Reverse Kegels |
|---|---|---|
| Primary Action | Muscle contraction | Muscle release/lengthening |
| Target Condition | Weak/hypotonic floor | Tense/hypertonic floor |
| Effect on Threshold | Can lower (if overtrained) | Raises ejaculatory threshold |
| ANS Effect | Sympathetic activation | Parasympathetic facilitation |
| When to Use | After mastering relaxation | First-line intervention |
Reverse Kegels address the root cause. They teach conscious control over muscle release.
The Reverse Kegel Technique
Reverse Kegels mimic the muscular action of urination initiation. The pelvic floor lengthens and releases downward, reducing baseline pelvic floor tension that men with premature ejaculation typically experience.
This differs fundamentally from passive relaxation. Reverse Kegels require active neural engagement to produce muscle lengthening.
Clinical Insight: Pelvic floor physical therapists use the cue "bearing down gently" or "pushing out as if starting urination." The sensation should feel like mild abdominal pressure directing downward toward the perineum, not forceful straining.
Step-by-Step Protocol
1
Locate the Target Muscles
Identify the muscles you use to stop urination mid-stream. These are your pelvic floor muscles (bulbospongiosus, pubococcygeus, external anal sphincter).
2
Assume Starting Position
Sit comfortably with spine neutral. Alternatively, lie supine with knees bent, feet flat. Relaxed posture prevents compensatory tension in abdomen or glutes.
3
Execute the Release
Gently push downward as if initiating urination or passing gas. Do NOT strain forcefully. The sensation should be subtle muscle lengthening, not bearing down hard.
Visual cue: Imagine your pelvic floor as an elevator descending one floor.
4
Hold the Release (5-10 Seconds)
Maintain the lengthened position. Continue breathing normally. Avoid holding breath or tensing abdomen/buttocks.
5
Return to Neutral
Allow muscles to return passively to resting state. Do NOT contract actively. Rest 10-15 seconds before next repetition.
Scientific Insight:
According to Dorey et al. (2004) in BJU International, pelvic floor relaxation training produces measurable EMG (electromyography) reductions in baseline muscle tension. Men who achieved EMG decreases of 15-25% showed corresponding increases in ejaculatory latency averaging 2.1 minutes.
Common Execution Errors
❌ Error: Excessive Straining
Bearing down forcefully engages abdominal muscles and increases intra-abdominal pressure. This activates sympathetic pathways.
✓ Correction: Use 30-40% effort maximum. Reverse Kegels should feel gentle, not forceful.
❌ Error: Breath Holding
Holding breath during the release creates Valsalva response, increasing thoracic pressure and counteracting parasympathetic goals.
✓ Correction: Maintain continuous breathing throughout. Exhale gently during the release phase.
❌ Error: Gluteal Compensation
Engaging buttocks muscles indicates improper isolation. The glutes should remain completely relaxed.
✓ Correction: Place hand on buttocks to monitor tension. If glutes activate, reduce effort by 50%.
Locate the Target Muscles
Identify the muscles you use to stop urination mid-stream. These are your pelvic floor muscles (bulbospongiosus, pubococcygeus, external anal sphincter).
Assume Starting Position
Sit comfortably with spine neutral. Alternatively, lie supine with knees bent, feet flat. Relaxed posture prevents compensatory tension in abdomen or glutes.
Execute the Release
Gently push downward as if initiating urination or passing gas. Do NOT strain forcefully. The sensation should be subtle muscle lengthening, not bearing down hard.
Visual cue: Imagine your pelvic floor as an elevator descending one floor.
Hold the Release (5-10 Seconds)
Maintain the lengthened position. Continue breathing normally. Avoid holding breath or tensing abdomen/buttocks.
Return to Neutral
Allow muscles to return passively to resting state. Do NOT contract actively. Rest 10-15 seconds before next repetition.
Scientific Insight: According to Dorey et al. (2004) in BJU International, pelvic floor relaxation training produces measurable EMG (electromyography) reductions in baseline muscle tension. Men who achieved EMG decreases of 15-25% showed corresponding increases in ejaculatory latency averaging 2.1 minutes.
❌ Error: Excessive Straining
Bearing down forcefully engages abdominal muscles and increases intra-abdominal pressure. This activates sympathetic pathways.
✓ Correction: Use 30-40% effort maximum. Reverse Kegels should feel gentle, not forceful.
❌ Error: Breath Holding
Holding breath during the release creates Valsalva response, increasing thoracic pressure and counteracting parasympathetic goals.
✓ Correction: Maintain continuous breathing throughout. Exhale gently during the release phase.
❌ Error: Gluteal Compensation
Engaging buttocks muscles indicates improper isolation. The glutes should remain completely relaxed.
✓ Correction: Place hand on buttocks to monitor tension. If glutes activate, reduce effort by 50%.
Relaxation is Essential — But Not Sufficient Alone
Reverse Kegels release baseline tension that triggers premature ejaculation. But complete control requires integrating relaxation with arousal awareness training, breathing techniques, and strategic pause methods to recognize and respond to your ejaculatory threshold.
Our Level 1 program (free) teaches you how to combine pelvic floor release with 4 other core techniques for comprehensive ejaculatory control.
6-Week Progressive Protocol
Pelvic floor relaxation requires systematic neuroplastic adaptation. Each phase builds specific capacities.
Weeks 1-2: Muscle Identification
Practice 3 sets of 10 repetitions daily. Focus: proper isolation without compensatory muscle recruitment.
Mastery criterion: Execute 10 consecutive reverse Kegels with no gluteal, abdominal, or inner thigh tension.
Weeks 3-4: Duration Extension
Increase hold time to 15-20 seconds. Maintain 3 sets of 8 repetitions daily. Focus: sustained release without tension creep.
Mastery criterion: Hold 20-second release while maintaining normal breathing and zero compensatory activation.
Weeks 5-6: Arousal Context Practice
Apply during solo masturbation at arousal levels 4-6. Execute 3-5 second releases during stimulation pauses.
Mastery criterion: Reduce arousal by 1-2 levels using reverse Kegels combined with 20-second pause.
Training Insight: Most men report feeling "no difference" during weeks 1-2. The breakthrough typically occurs in week 3 when interoceptive awareness develops sufficiently to perceive baseline tension changes. Persistence through the initial phase is critical. For comprehensive training progression, see our complete techniques guide library.
Do not advance to sexual contexts before achieving non-aroused mastery. Premature implementation creates frustration.
Explore the Complete Evidence Base
Our treatment program integrates findings from over 50 peer-reviewed clinical studies. Review the complete research documentation to understand the scientific validation.
View Research DocumentationHow to Use Reverse Kegels During Sex
Sexual implementation differs from isolated practice. Timing and integration determine effectiveness.
Real-Time Application Protocol
1
Pre-Sex Baseline (5 minutes before)
Perform 5-7 reverse Kegels (10 seconds each). This establishes lower baseline pelvic floor tension before arousal begins.
2
During Foreplay (Arousal Level 3-5)
Maintain conscious pelvic floor relaxation. Check for tension every 60-90 seconds. Release if detected.
3
Initial Penetration (Arousal Level 6)
Execute 3-5 second reverse Kegel immediately upon entry. This prevents reflexive tension spike that often triggers rapid escalation.
4
During Movement (Arousal Level 6-7)
Monitor for pelvic floor tension buildup. Do NOT perform reverse Kegels during active thrusting. Wait for natural pauses or create brief stops.
5
Approaching Threshold (Arousal Level 7-8)
Stop all movement. Execute sustained reverse Kegel (10-15 seconds) combined with 4-7-8 breathing for parasympathetic activation. This addresses both muscular and autonomic components.
6
Resuming After Pause (Back to Level 5-6)
Restart movement slowly while maintaining slight reverse Kegel pressure (20-30% effort). This prevents immediate re-escalation.
Pre-Sex Baseline (5 minutes before)
Perform 5-7 reverse Kegels (10 seconds each). This establishes lower baseline pelvic floor tension before arousal begins.
During Foreplay (Arousal Level 3-5)
Maintain conscious pelvic floor relaxation. Check for tension every 60-90 seconds. Release if detected.
Initial Penetration (Arousal Level 6)
Execute 3-5 second reverse Kegel immediately upon entry. This prevents reflexive tension spike that often triggers rapid escalation.
During Movement (Arousal Level 6-7)
Monitor for pelvic floor tension buildup. Do NOT perform reverse Kegels during active thrusting. Wait for natural pauses or create brief stops.
Approaching Threshold (Arousal Level 7-8)
Stop all movement. Execute sustained reverse Kegel (10-15 seconds) combined with 4-7-8 breathing for parasympathetic activation. This addresses both muscular and autonomic components.
Resuming After Pause (Back to Level 5-6)
Restart movement slowly while maintaining slight reverse Kegel pressure (20-30% effort). This prevents immediate re-escalation.
Critical Safety Note: Never perform reverse Kegels during ejaculation itself. This can cause retrograde ejaculation (semen entering bladder) or discomfort. Apply reverse Kegels only for prevention and arousal management, not ejaculatory interruption.
Troubleshooting Mid-Coitus Challenges
-
Q:
"I can't feel if my pelvic floor is tense during sex"
Practice interoceptive awareness during solo masturbation first. It takes 3-4 weeks to develop reliable sensation of muscle state during arousal.
-
Q:
"Reverse Kegels break my erection quality"
Use lighter effort (15-20% instead of 40%). Excessive bearing down can impede venous outflow. The release should be subtle.
-
Q:
"My partner notices when I stop to release"
Brief your partner beforehand. Frame pauses as "enjoying the moment" rather than performance management. Alternatively, learn squeeze technique which can be disguised as repositioning. Most partners prefer longer sessions even with occasional pauses.
-
Q:
"I can't feel if my pelvic floor is tense during sex"
Practice interoceptive awareness during solo masturbation first. It takes 3-4 weeks to develop reliable sensation of muscle state during arousal.
-
Q:
"Reverse Kegels break my erection quality"
Use lighter effort (15-20% instead of 40%). Excessive bearing down can impede venous outflow. The release should be subtle.
-
Q:
"My partner notices when I stop to release"
Brief your partner beforehand. Frame pauses as "enjoying the moment" rather than performance management. Alternatively, learn squeeze technique which can be disguised as repositioning. Most partners prefer longer sessions even with occasional pauses.
The Tension-Relaxation Balance
Optimal control requires both capacities: the ability to contract AND the ability to release. Understanding proper standard Kegel technique becomes important only after mastering relaxation.
Most programs teach only contraction. This creates imbalanced development that can worsen premature ejaculation symptoms.
Scientific Insight: According to La Pera et al. (2001) in International Journal of Impotence Research, men trained in both pelvic floor contraction and relaxation showed 76% greater improvement in ejaculatory latency compared to contraction-only training. The combination addresses both weakness and hypertonicity pathways.
| Training Phase | Reverse Kegels | Standard Kegels | Ratio |
|---|---|---|---|
| Weeks 1-4 | 3 sets × 10 reps daily | None | 100% relaxation focus |
| Weeks 5-8 | 2 sets × 10 reps daily | 1 set × 10 reps daily | 2:1 (relaxation priority) |
| Weeks 9-12 | 2 sets × 10 reps daily | 2 sets × 10 reps daily | 1:1 (balanced) |
| Maintenance | 1 set × 10 reps daily | 1 set × 10 reps daily | 1:1 (sustained) |
Always prioritize relaxation training initially. Add contraction work only after mastering release.
Critical Sequencing Rule: If you can only practice one technique, choose reverse Kegels. Hypertonicity causes more ejaculatory problems than weakness. You can always add strength training later, but releasing chronic tension must come first.
What Men Report After 4-6 Weeks
Reverse Kegel practice produces consistent experiential patterns. These align with neuromuscular adaptation timelines.
Weeks 1-2: Confusion Phase
- • "I'm not sure I'm doing this right—it feels like nothing is happening."
- • "I can do regular Kegels easily but reverse Kegels feel impossible to isolate."
- • "My abs keep tensing up—is that supposed to happen?"
Weeks 3-4: Awareness Breakthrough
- • "It finally clicked—I can actually feel the difference between tense and relaxed now."
- • "I realized my pelvic floor was tight ALL THE TIME, even when I thought I was relaxed."
- • "During masturbation, I noticed releasing the floor actually reduces the urgency to ejaculate."
Weeks 5-8: Control Integration
- • "I can now release tension during sex without completely stopping."
- • "My baseline control is noticeably better—I'm not on edge from the first thrust anymore."
- • "I'm lasting 2-4 minutes longer consistently, sometimes more."
- • "Sex feels less like a fight—I'm not constantly resisting the urge."
Week 12+: Sustained Adaptation
- • "I don't have to think about it as much—the relaxation happens more automatically."
- • "My average duration is now 8-15 minutes instead of 1-2."
- • "I can choose when to finish rather than it just happening to me."
- • "The anxiety about performance is basically gone."
Reality Check: Reverse Kegels alone typically extend duration by 1-2 minutes in the first 6 weeks. Greater improvements (5+ minutes) require combining pelvic floor relaxation with breathing techniques, arousal awareness, and behavioral pause methods. Men reporting "instant transformation" typically had significant psychological components contributing to their PE.
The "Aha Moment" Pattern
Most men describe a sudden realization around week 3-4. They finally perceive baseline pelvic floor tension.
"I was just sitting at my desk and suddenly realized my pelvic floor was clenched—had been for hours, probably years. Once I felt it, I couldn't unfeel it. That's when the training actually started working."
This describes interoceptive sensitization—the nervous system's ability to detect internal body states improves through focused practice. This awareness is prerequisite for voluntary control.
Maximize Results: Combine with These Techniques
Reverse Kegels work synergistically with other evidence-based methods. For comprehensive ejaculatory control, integrate multiple approaches:
Frequently Asked Questions
Are reverse Kegels safe?
Yes, when performed correctly. Reverse Kegels use gentle muscle lengthening, not forceful bearing down. The only contraindications are active pelvic infections, recent pelvic surgery, or hemorrhoids. Men with these conditions should consult pelvic floor physical therapists before practice.
How long before reverse Kegels work?
Initial awareness develops at 2-3 weeks. Measurable ejaculatory latency improvements appear at 4-6 weeks with daily practice. Substantial control (5+ minute extensions) typically requires 8-12 weeks combined with other techniques. Results depend on baseline hypertonicity severity and practice consistency.
Can reverse Kegels cause erectile problems?
No. Reverse Kegels release tension that can actually impair erectile function. Excessive pelvic floor contraction restricts venous drainage, potentially causing erection difficulties. Relaxation training typically improves rather than harms erection quality. If you experience problems, reduce effort intensity—you may be bearing down too forcefully.
Should I stop doing regular Kegels?
Temporarily, yes. If you have premature ejaculation, prioritize reverse Kegels exclusively for 4-6 weeks. This allows baseline tension to normalize. After achieving relaxation competency, gradually reintroduce standard Kegels at 2:1 ratio (two relaxation sessions for every contraction session). Never do standard Kegels alone if you have PE.
What if I can't feel my pelvic floor?
Poor interoception is common initially. Use external cues: place fingers on perineum (between scrotum and anus) during practice. You should feel subtle downward movement during reverse Kegels. Practice stop-start urination (stopping mid-stream, then releasing) to develop muscular awareness. Sensation typically develops within 2-3 weeks of daily practice.
Can reverse Kegels help lifelong premature ejaculation?
Yes. Men with lifelong PE often show the most severe pelvic floor hypertonicity, making them ideal candidates for pelvic floor relaxation exercises. However, lifelong PE typically requires 10-16 weeks of practice (versus 6-8 weeks for acquired PE) and integration with multiple behavioral techniques like stop-start method. Reverse Kegels alone rarely solve lifelong PE completely.
Do I need a pelvic floor physical therapist?
Not required but highly beneficial. Pelvic floor PTs can provide EMG biofeedback showing real-time muscle activity, verify proper technique, and identify specific hypertonic areas. If self-taught reverse Kegels produce zero results after 6 weeks, professional evaluation is recommended. Many men successfully learn independently using proper cues.
Why does relaxation help if tension is the problem?
Chronic tension creates neurophysiological feedback loops. The brain interprets persistent pelvic floor contraction as "threat state," maintaining sympathetic nervous system dominance that accelerates ejaculation. Breaking this cycle requires conscious release training that resets baseline muscle tone and autonomic balance. You're not just relaxing muscles—you're retraining the entire neuromuscular system.
Medical Disclaimer
This article provides educational information about reverse Kegel exercises for pelvic floor relaxation. It is not a substitute for professional medical advice, diagnosis, or treatment. Men with persistent premature ejaculation, pelvic pain, or urinary dysfunction should consult qualified pelvic floor physical therapists or urologists. Never disregard professional medical advice because of information read here.
Master the Complete Relaxation-Tension Balance
Our progressive 4-level program integrates reverse Kegels with breathing techniques, arousal awareness, and behavioral conditioning for comprehensive ejaculatory control.