Top 3 Exercises to FIX Erectile Dysfunction & Urine Dribble (Complete Guide)

guys I want you to imagine still dealing with  urine dribble or incomplete bladder emptying  

months or even years from now what if your  erectile issues become a long-term problem the  

frustration the embarrassment it doesn't just  go away it sticks with you and if you're like  

most men you are probably trying everything  you can just to get back to normal right but  

here's the hard truth if you are aiming for normal  you're missing the key to truly fix this you need  

to First focus on one thing your pelvic floor  muscles now in today's video I am walking you  

through the top three pelvic floor exercises  that will strengthen and relax these muscles  

giving you the fastest results possible you've  probably heard from a fellow YouTuber or even  

your own urologist that you should be holding  a pelvic floor contraction for 20 seconds and  

to do dozens and dozens of reps per day well  that is just not correct and it can actually  

make your symptoms far worse overdoing it like  that can leave you even more frustrated now in  

this video I will show you exactly how to do it my  way my method is different and my clients find it  

far more effective let's get started all right up  first we have the Keel exercise so what I want you  

to do is you are going to lie down on your ground  or on the floor either in your office at home  

doesn't matter so I want you to bend your knees  like such okay so my feet are flat on the ground  

my my knees are bent what you're going to do next  is you're going to take two fingers so your index  

and your middle finger together and you're going  to place them directly over top of your perineum  

that's the area of skin in between your scrotum  and your anus it's also called your taint so find  

that area of skin and I'm going to press up into  it and you're going to hold your fingers there  

so I'm pressing up good I've got my position now  with my opposite hand my free hand I'm going to  

put it over my stomach because I'm want to make  sure that I'm not squeezing the stomach muscles  

next close your eyes you're going to take one  breath big inhale and let that air go okay  

let's get into it follow me you're going to take  a big breath in through your nose you're going to  

release all the air out of your lungs at the end  of the breath stop that flow of urine and then  

let it go you are imagining that you are standing  in front of a Ural and you're stopping the flow  

and then you're letting it go again now if  you've done it correctly you should feel a  

bulge underneath those two fingers which again are  over top of your paranal now we have our fingers  

over our panum to make sure that we can feel  the contraction properly what you should feel  

it should feel a gradual tightening of the skin  and again it's right down here in between your  

scrotom minur anus you should feel a tightening a  hardening of the skin underneath your fingertips  

as you stop the flow of urine and then it should  release once you let that go and breathe and then  

to do another rep you breathe in again breathe all  the way out at the end of the breath once all the  

air is out of the lungs stop the flow of urine let  it go you are feeling every single contraction to  

make sure you're doing them properly because if  you don't do them properly you're going to make  

this problem worse Pro tip keep your eyes closed  the entire time when you are doing them and again  

I suggest you start in the lying down position  because it's the easiest to feel a contraction as  

you are pulling that pelvic floor across gravity  rather than Against Gravity when you do it sitting  

down or standing up so those positions are a  little bit more advanced we'll get into them  

later now as I was mentioning earlier anyone  telling you to hold a pelvic floor contraction  

for 20 seconds or more is way off your pelvic  floor muscles are designed to work automatically  

so once they are strong enough again they will  do their job without you constantly having to  

think about them so for now if you are going to  hold a contraction I recommend no more than a  

10c hold but if you are new to kull or if you're  unsure you're doing them correctly you must start  

with just a simple flick on flick off for 10 reps  three times a day morning lunch and night that's  

30 reps total and trust me guys that is more than  enough if you overdo these exercises your pelvic  

floor can become overactive making your symptoms  like urine dribble or erectile dysfunction or even  

premature ejaculation far worse now at the end of  the video I will tell you exactly how to progress  

these exercises safely step by step and how you  can access my full Keel program to take all the  

guest work out of it next up my old friend the  tennis ball now I bet what you're wondering is  

where am I going to tell you to put this ball and  before I reveal that let's pause for 1 second to  

make sure that you have honored our Gentleman's  Agreement guys if you have watched more than  

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already subscribed and honored our gentleman's  agreement I appreciate your support and you taking  

the time to watch these videos it truly means  the world to me all right now before you go and  

start wondering where this tennis ball is going  to end up don't worry we're keeping this PG we  

are going to place this ball on our buttocks not  in them see what I did there well we're going to  

sit on the ball pressing it deep into the glutes  to release all the muscles surrounding our pelvis  

and after that we'll move it to the perineum for  an advanced muscle release let's dive back into  

this all right step number one you're going to  find a firm chair like a kitchen chair like the  

one that I have right here next you going to put  the ball underneath your glute muscle so right  

underneath that glute and you are going to put one  foot over over one knee like this and you're going  

to move that around kind of massaging it into the  the meat of the muscle in your glute the rear end  

your rump okay you're going to set a timer for 30  seconds and you want to just gently lean into it

hold okay and then when it goes off you're  going to take that ball out and then you're  

going to switch sides so again it's going to be  on the outside of that hip okay in the meat of  

that muscle and whatever side the ball's on you  cross the opposite or s you cross that same leg  

over that foot oh my word so clearly I need to be  doing more of this cuz that is incredibly tight  

and guys if your glutes are this tight chances  are your pelvic floor is going to be very tight  

as well they all attach into the pelvis so once  they share in a similar attachment site one's  

tight the other's going to be tight set that  timer hold breathe all right once that timer  

goes off now comes the fun part p pay close  attention cuz I don't want you sticking this  

ball anywhere you're not supposed to so excuse the  visual here but what I want you to do is there is  

an area of skin between your scrotum and your  anus it's called your perineum or the G you're  

going to take the ball what I'm going to do first  I like to set up with a chair that has arms on it  

so that I can slowly lower down okay so you're  going to take the ball you're going to put it  

on the chair keeping one arm on the armrest I'm  going to find that middle spot okay then I put my  

feet down get the other arm on and then you're  going to slowly lower it should feel bony this  

there's a very thin amount of fat and a thin thin  amount of skin separating it from the perineum  

the muscles of the pelvic floor and you're going  to slowly lower onto that ball it shouldn't be  

painful it should be relatively uncomfortable  you should know something's going on there and  

you're going to breathe and you're going to set  the timer for 30 seconds on your phone okay I  

can't cuz my phone's in the other room and um  yeah I've got a video to film so imagine I'm  

holding this for 30 seconds now you can roll  front to back but you'll notice you can't go  

too far back you'll hit your you'll hit your sit  bones okay so roll forward you might even have  

to lean forward a little bit to find that spot  where you feel a lot of tension and again you're  

using your arms to um moderate and to regulate how  how deep you get into that stretch so I'm holding  

for 30 seconds and breathing just trying to sink  into that ball and again it shouldn't be painful  

30 seconds goes off and you're going to release  you are going to do that full cycle twice left  

glute right glute underneath the parum oh and in  terms of how many times you should be doing the  

tennis ball release every week well I like to  perform it around 3 to four times per week to  

ensure that I am Rel releasing my pelvic floor  muscles as it's quite easy to build up tension  

here especially if you're working a sedentary job  even if you're in the gym working out a lot of  

tension gets stored in that pelvic floor three to  four times per we per week for me does the trick  

not every day okay guys exercise number three  is hands down one of my favorite public floor  

stretches and I make sure every single one of my  clients does it daily it is called the happy baby  

stretch but here's the thing and most guys that  do it do it incorrectly and you never actually  

feel the stretch where it is intended to be felt  in your pelvic floor so please pay close attention  

because I don't want you flanging around like a  confused yoga baby and missing out on the benefits  

let me take you through the happy baby stretch  the correct way all right now you don't have to do  

this one right now if you don't have privacy but  make sure you save this video for later so you can  

try it out you can do it either lying in bed or  you can do it on the floor heck you can do it on  

the couch if you have a big enough couch lie flat  on your back okay first things first is you want  

to bring your knees into the air feet are pointed  up towards the ceiling next you going to reach  

through your legs bring those feet closer in until  you can reach them and you're going to grab a hold  

on the outside of your feet like such now this is  where most people go wrong they think that this  

is the posture but if you can see my feet are very  narrow and they're almost touching what you want  

to do using your elbows you want to spread those  knees wide so that those feet are around shoulder  

width apart this is where you're really going to  feel that stretch deep in the groin hang with me  

we're getting to the Sweet Spot here now for most  of you this is as far as I want you to take it  

because you likely haven't warmed up into this  stretch I've been doing this one for a little  

while now so I can take it a little bit further  so if you are feeling like this is a lot stop  

here and just get comfortable with this position  okay this should not cause you any pain you should  

again just feel a gentle stretch in that perineum  region and deep into the adductors also known  

as your growing so again make sure that those  feet are nice and wide and you're just going to

breathe okay I like to hold this for two rounds  of 40 second holds you would use your phone as  

a timer so you'd set the timer for 45 seconds  allowing you 5 Seconds to get into this stretch  

CU it takes a little bit of work and then that'll  give you a 40 second remaining timer to hold the  

position so feet nice and wide now if this gets  easy for you what we're going to do next using  

those arms and the biceps you're going to pull  the feet towards the floor maintaining the width  

it's going to look like this so hands on the  outside spr spread those knees wide until you  

can feel it in your groin now I'm going to pull  gently into the bed be very careful and go slow  

with this one you don't want to pull your groin  andoo I'm feeling it if I'm feeling it I know  

you're feeling it and you're going to hold and  breathe and remember you don't want to hold your  

breath you are just trying to release everything  in this GP in the groin in the hip region and try  

not to resist the stretch and again make sure  your feet aren't touching keep them nice and  

spaced and relax two rounds 40 seconds each  using your phone for a timer that's the happy  

baby stretch all right guys pay attention so an  ideal routine looks like this 10 kle reps in the  

morning 10 more at lunch and then 10 more lying  in bed before you go to sleep 30 reps total flick  

on flick off then you are going to do two sets  of the happy baby stretch holding each for 40  

seconds right before you go to bed so you can  do them lying in bed to get a nice relaxation  

of the pelvic floor then you are going to do  the tennis ball release three to four times a  

week when you need it but here's the critical  part proper progression now with Keel it is  

essential for Real Results and that's exactly  why I created the 8we Keel blueprint designed  

specifically for men like you this program  it removes all of the guest work you will not  

be left wondering what exercises to do how many  reps or when to stretch it's all laid out for you  

step by step you will have a balanced routine of  pelvic floor contractions stretches and relaxation  

techniques to follow every single day for 8 weeks  you can download it straight to your device or you  

can even print it out making it super easy to  stick with it's like having me as your personal  

trainer for your pelvic floor guiding you through  every stage for for the best results possible now  

normally my 8we kles program for men is $49 but  as a thank you for supporting the channel and  

for honoring our Gentleman's Agreement you can  use the code keigle ke g l at checkout and save  

yourself 15% trust me this is one of the fastest  ways to get Real Results without all the confusion  

so if you are serious about tightening the tap  on urine leakage and boosting your erections  

this Keel program is designed to get you there  fast so you can go ahead click the link in the  

pinned comment or in the video description grab  your copy of the Keel program and make sure you  

use code word keegle at checkout for your discount  now if you are looking for more tailored support I  

also offer free 15minute Zoom calls where we can  dive deeper into your specific health concerns  

the real bonus you'll actually be meeting directly  with me a professional who will assess your unique  

situation and give you some guidance in the exact  sequence you need for a full recovery and then we  

can discuss whether my 1-hour consultation or my  onetoone personal coaching program would be the  

fastest way to get you lasting results again  the link to book in is in the pinned comment  

and in the description of this video now I know  discussing these intimate issues can make you  

feel uncomfortable but if you found value in  my videos I promise our one-on-one chats will  

be even more helpful and reassuring so don't  wait book your free 15minute information call  

using the link in the description below and  let's get to work together and I can help you  

get back to feeling like yourself again and  guys remember regardless of what you're going  

through or how tough you are doing it right now  keep going and I'll see you in the next video