Common Kegel Mistakes
1. Using the wrong muscles
Contracting the abdomen, buttocks, or inner thighs instead of (or in addition to) the pelvic floor. The correct effort is internal and relatively subtle.
2. Holding the breath or bearing down
Breath-holding and Valsalva (pushing down) are common and counterproductive. Breathe normally throughout.
3. Skipping full relaxation
Some men stay partially contracted between reps. Full release is part of the training and prevents excess tone.
4. Doing far too many
Hundreds of repetitions daily in the hope of faster results. This can increase pelvic floor tension and worsen symptoms in some men.
5. Ignoring pain or new discomfort
Pelvic, penile, or perineal pain is a signal to stop and reassess. Self-directed Kegels are not appropriate for everyone (especially those with hypertonic pelvic floors or certain pain syndromes).
6. Expecting size change
Kegels do not increase penis length or girth. Their value is functional.