15-Min Workout to Fix Common Pelvic Floor Issues Like Premature Ejaculation and ED! 🍆🍆

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- Here’s a follow-along workout to help with pelvic floor issues related to an overactive pelvic floor, including premature ejaculation, constipation, dribbling, some forms of erectile dysfunction, and chronic pelvic pain.
This is a really important video that addresses the direct exercise needs of a ton of common men’s health issues. These issues are similar in that they all require the RELAXATION of the pelvic floor. But most people aren’t going to search for that, so we need to be able to call out the specific issues in the title.
Issues include:
• Chronic pain
• Premature ejaculation
• Dribbling
• constipation
• Erectile dysfunction - pain
Other Video(s) Mentioned:
Pelvic Floor Dysfunction Overview -This video will be released on Nov 18th. In the meantime, we will be releasing another pelvic floor related video on Nov 7th.
You can follow Lance at:
KZbin - @LanceInYourPants
Instagram - @LanceInYourPants
TikTok - @Lance_in_your_pants
Website - flexptatl.com
Timestamps:
00:00 - Introduction
01:00 - Breath Work
02:00 - Pelvic Floor Mobility Work
03:11 - Pelvic Floor Lengthening Work
04:31 - Pelvic Floor Mobility Work And Breath Work Combined
07:35 - Supported Deep Squat
10:27 - Dynamic Frog
12:26 - Kneeling Adductor Stretch
13:30 - 90/90 Stretch
15:23 - Closing Notes
Frequently Asked Questions:
How do I know I have an overactive pelvic floor?
If you have any of the following symptoms, you may have an overactive pelvic floor:
- Premature Ejaculation
- Constipation
- Dribbling
- Erectile Dysfunction
- Chronic Pelvic Pain
What causes an overaactive pelvic floor muscles (OPFM)?
- Muscle overuse or injury: Overuse of the pelvic floor muscles, such as from frequent childbirth, heavy lifting, or chronic constipation, can lead to muscle fatigue and weakness. This can make it difficult for the muscles to relax properly, leading to OPFM.
- Nerve damage: Damage to the nerves that control the pelvic floor muscles can also lead to OPFM. This can be caused by childbirth, surgery, or other medical conditions.
- Psychological factors: Stress, anxiety, and depression can also contribute to OPFM. These conditions can cause the muscles to tense up, making it difficult to relax
How long before I see results?
Do this workout once a day for 6-8 weeks to see positive results. If you’re new to fitness, you may feel some soreness after doing some of these workouts.
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[@youssef7253]

Wow thank you soo much!!! This helped me a lot in my premature ejaculation problems!!!!! I went from 2 min ejaculation,having no control, to 15min!!!!! After some practice i can do 1 whole hour!!!!!! (With breath control, switching poses) I advice everyone having premature ejaculation to follow these steps, it really changed my intimate life!

[@ManFlowYoga]

Wow! That's great to hear!

[@stevenorojas6158]

How long did it take with these exercises did it take until you noticed results ?

[@youssef7253]

@@stevenorojas6158 1 month

[@umeredits8172]

​@@stevenorojas6158 i guess everyone is different So you shouldn't compare with others try it until you dont get results And stop watching porn

[@user-tf3eh6fg8h]

Thats great to hear! I have also been seeing progress! Was lasting 1.5 min before ejaculation, now its around 4 min!! Only been a few weeks of consistency, gon a keep going and hopefully i can have the same results as you

[@ArranitM]

I'm in awe, honestly. The breath and mobility work alone gave me so much relief, let alone the entire video. Thank you for this series, both of you.

[@ManFlowYoga]

You are very welcome! So happy you found it so helpful.

[@irankundacedric6090]

I lik it👌👌

[@ezenwagideon3727]

😅

[@ezenwagideon3727]

😊😊

[@andrebankston-ct6ws]

I have no problem with staying hard and erect but going to do the exercises and breathing to see if it helps my flow distance and maybe my hip and butt issue. Enjoyed the vid!

[@maurizioviera]

Great video! I spent a lot of time sitting working on my desk so I’ve started to feel perineal pain. This exercises works wonders to loose the tension on my pelvic muscles. Thank you!

[@ManFlowYoga]

Really glad you found this helpful! We have even more content with Lance coming in the coming weeks, so be sure to check it all out. We also have exclusive content in our Member's Area that can be viewed with a Free Trial: manflowyoga.com/seven-day-trial/

[@krisp.1593]

This is excellent guys- I just forwarded this video to a good friend of mine of 20 years who I know have had this problem for years Continue your great work

[@ManFlowYoga]

Great idea! stay tuned for even more content coming out in the coming weeks!

[@GladiusOFFICIAL]

Thanks so much for this video! Do you have a PDF or JPEG chart of these on a single page? That would be awesome

[@davidross5138]

Great video thanks Dean and Lance. Any additional tips if we're struggling to feel that bulging/lengthening when trying to relax the pelvic floor?

[@sbsnb6489]

Thank you for all this information. It’s very important for me because my doctor asked me to do this exercise.

[@jorgecorredor9248]

Thanks Dean. Thanks Lance! Great Video.

[@ManFlowYoga]

Really glad you enjoyed it! Stay tuned for more in the coming weeks!

[@123GedankenSindFrei]

amazing how there are so many barriers, taboos and things we are educated to feel shameful about in this and you guys just blast through it - reminds me of my vocal lessons, a lot of embarassment in opening up the breath to create a full voice as well. Probably all related.

[@ManFlowYoga]

Certain topics just need to be treated honestly and head on.

[@swan4249]

This is actually the best method I've ever seen..... thumbs up 👍 for you man, thanks so much.

[@ManFlowYoga]

So glad you found this helpful. be sure to check out the rest of the Pelvic Floor Series in our playlists.

[@user-fr1fb1yb4l]

Thanks sir

[@jonboztepe]

Best explanation of mixing the breathe with the reverse kegel

[@jaytee4878]

Love this presentation

[@christopherramon-reid9841]

I really appreciate the coordination between you two in instruction here. You compliment each makes the teaching you offer even better 👍

[@ManFlowYoga]

Thank you for the support! We have even more content together featured in the man Flow Yoga member's Area. Check out for free for 7 days with a trial: manflowyoga.com/seven-day-trial/

[@dmnddog7417]

Thank you, Dean and Lance! You both explain and illustrate the exercises very clearly and easy to follow. The exercises from the previous video alone have already had positive effects for me just in this first week of me doing them in combination with Dean's 10-minute full body routine Pt. 2. Thank you so much, guys!

[@barrychapmanjr.550]

thank you, guys! I'll definitely try this.

[@ManFlowYoga]

Sounds like a plan! Stay tuned for even more content with Lance!

[@user-jk3yd7ox9o]

Years doing this exercises in the “pull/exhale” way, but never in the push way you teach, will definitely try them and come back here with the results 👍

[@ManFlowYoga]

Let us know how it goes!

[@georgeafajardo4398]

Knowledge is power! Thanks!

[@ManFlowYoga]

You got that right!

[@josephbianchini7467]

Can't wait to try all of this out..more Lance videos! Thanks!

[@ManFlowYoga]

More coming! If you haven't already then subscribe!

[@ISSAJATT03]

Thnk u sir it really helps me alot ❤ Love from India

[@gordonray528]

This is a great video! They key point is an overactive pelvic floor. Doing Kegels just reinforces the tension in the muscles. It makes sense. Unfortunately, most articles on PE promote Kegels. Thank you.

[@moezbenmansour5547]

I can't thank you enough gentlemen for all what you do. I really feel a lot of improvement since I start to follow your exercises techniques. I really appreciate the work you do to help a person like me!👍👍👍

[@ManFlowYoga]

So glad you're enjoying this content. These are just part of everything Dean and Lance created together. You'll find everything in our Member's Area with a Free 7-Day Trial: manflowyoga.com/seven-day-trial/

[@kripalsinhpadhiyar3685]

How long does it takes?

[@ManFlowYoga]

@@kripalsinhpadhiyar3685 it'll vary by person but in a week or two you should be feeling the difference.

[@gideonros2705]

Excellent

[@gazman060]

Thank you gentlemen for this video. You both work well together. It would be awesome to see more collaborations between the both of you

[@ManFlowYoga]

We have more on the way int he coming weeks so stay tuned. Subscribe if you haven't already and turn the notifications.

[@dmnddog7417]

@@ManFlowYoga Yay! Thank you both! I'm very much enjoying the videos and learning so much.

[@sohan2510]

How this can help with premature ejaculation. I used to do kegel exercises which specifically helps in terms of premature ejaculation, by letting me have more strength to control the ejaculation through squeezing the ejaculatory muscle. Wondering how these exercises can help in this case !

[@lesterlasa3367]

Awesome thank you 🙏

[@ManFlowYoga]

You're welcome! Stay tuned for even more content on the way with lance. if you haven't already be sure to subscribe and turn the notifications on.

[@dwightcarter8166]

Thanks for the Info and technique

[@ManFlowYoga]

You are very welcome! if you haven't already, be sure to check out the whole Pelvic Floor Series in our Playlists.

[@michaelgrossman6836]

I’m a truck driver by occupation so sitting long hours (and bouncing around too) has driven me to undertake exercises just like these - thx ☝️😅

[@ManFlowYoga]

Thank you so much for sharing your experience! Would you mind reaching out to us at [e-mail] ? We'd love to hear more about how our yoga helps someone in your profession!

[@marcelodocanto8209]

Great work !

[@ManFlowYoga]

Glad you enjoyed this routine! Be sure to check out the full pelvic floor series on our channel.

[@juanballzack2852]

Gonna start doing daily, excited to see results. Thanks Dad❤

[@mmoha1997]

Is there any results ?

[@ghayath2011]

I love this channel

[@ManFlowYoga]

We appreciate you!

[@jhaley7625]

Great videos more in this series.

[@ManFlowYoga]

There will be more all month long, so be sure to subscribe if you haven't already!

[@williamhodgson1428]

On the exhale and shifting forward the hips, could this be detrimental to someone with lower back issues, or, might it possibly help?

[@chrissobczyk5539]

Will this help with post inguinal hernia repair surgery pain?

[@tommac21]

This dude's totally insane !!

[@user-qp7jc5ln7v]

I will do this every day.

[@ManFlowYoga]

Awesome!

[@arvindchhajer622]

Great Explanation

[@ManFlowYoga]

Glad you enjoyed it! Be sure to check out the full pelvic health series in our playlists.

[@sunbrookheath]

Definitely works! Went to shower for work after doing this exercise and noticed I had a prostrate fluid discharge.

[@jfkfocus]

How is that proof it works?

[@tysdogvlogs6697]

@@jfkfocusrightttt lol

[@ireckoppz1424]

That not good bro go to the doctor

[@MichaelMcCarthyDean]

Thanks guys!

[@ManFlowYoga]

Glad you found it helpful! Be sure to check out the full Pelvic Floor series in our playlists.

[@dbkundert]

I have tried a few KZbin videos for PF. I have OAB and ED. Not one video mentioned breath work. What a difference this makes. I rewatched the video and took notes on each pose. Will do every other day for a week or two. Then see if I am ready for daily

[@ManFlowYoga]

So glad you found this routine! Breathwork is first and foremost something you should be working on!

[@NaturalMuscleAO]

Lanceinyourpants is a godlike handle… great vid

[@BanjoSamurai]

‘Handle’. Your compliment in itself is a great double entendre. 😂

[@jmaclicious10]

Doing the supported deep squats gives me lower back pain. Is this from tight hips?

[@NeilNewman-lc9dx]

how can I find a PT to help me to make sure the work out is done properly

[@jkscout]

Is feeling pain when I have to pee, or when I can't empty my bladder fully also attributed to the overactive kind of pelvic floor dysfunction?

[@labeltree94420]

Do we need any medications for pelvic florr ? Pls reply

[@dtown5id]

The wall squat allowed me to access the reverse kegel, and then moving to the ground back against the wall, legs in a wide V directly after. Generally I'm not able to do it but this is helping alot

[@ManFlowYoga]

Glad this was helpful. It will take practice to get it right and feel the full effects, so stick with it.

[@marcusnelson8544]

I’m experiencing some pain in my genitals after doing these excercises (only the relaxing/pushing out part). Am I doing something wrong? Pushing outwards too hard? Is it too much for me to so it 1 time/day? When the small pain started even the breathing part can start small discomfort down there. Can add that I really think I have a overactive pelvic floor. Couple of yrs ago I did a lot of kegels but not been doing that much reverse kegel work.

[@ramoncote5566]

Very helpful, definitely will do it everyday to see if I have improvement in the months ahead of me

[@ManFlowYoga]

Make sure you also check out the entire pelvic floor series in our channel!

[@wonderin]

@@ManFlowYogalink it in description please or here somewhere

[@ManFlowYoga]

@@wonderin it's under the playlists tab of our channel

[@otimbrian775]

Hey is it safe for someone newly circumcised immediately

[@nietzfritzchen]

You guys are awesome ❤

[@ManFlowYoga]

Thank you for the support! Be sure to check out the full pelvic wellness program in our channel.

[@rubennieuwlaet7559]

Does these exercise help also woman with overactive pelvic floors?

[@ManFlowYoga]

yup! same muscles :-)

[@J.DiRTiE]

This is the best video I found for this issue. I appreciate the time you guys took to put this together. I believe my pelvic floor issue started from squatting wrong and also improperly leg pressing heavy weight. I'd really like to.get back into core workouts but afraid it may make things worse. Any recommendations on overactive pelvic floor safe core exercises?

[@ManFlowYoga]

Check out the whole Pelvic Floor playlist for a video just about that!

[@J.DiRTiE]

@@ManFlowYoga Will do. Thank You ✌️

[@jfkfocus]

How do I know if its become of overactive or underactive pelvic floor?

[@jfkfocus]

Guys if you're young it's probably overacting.

[@JJ-ex1nt]

@@jfkfocusthen what should i do?

[@jfkfocus]

@@JJ-ex1nt follow the exercises in this video. Do cardio and meditation. That should help.

[@juanti6707]

Hello, maybe this is too much of a question but.. I have premature eyaculation (at least most of the time) and I been doing Kegel for a couple of weeks, I’m planing to change it for this to try it out, anyways, I would like my peñvic floor muscles to be strong so, if this works, can I keep training them or i will stress those Muscles again?

[@ManFlowYoga]

You have the opposite problem, listen to the videos in this series to figure out the appropriate exercises. More kegels won't help.

[@leonardojester1527]

Question here: Can i do this as a cool down after every workout session?

[@ManFlowYoga]

If a cool down is what you're looking for we actually have some of those specifically in our channel.

[@sushilsubugade2947]

We have not squeeze right

[@user-up4vd5ov8x]

Who knew ive been doing this since i was a teenager

[@joakiegaseb9329]

Does it work?

[@royshafipixels3634]

can u please make 2d video animation in this

[@user-wc8cn7pt6m]

Impossible trying to make the rib and belly rise while taking in a breath . Really struggling

[@NeilNewman-lc9dx]

how can I find a PT to work with me on doing the workout correctly

[@ManFlowYoga]

You'll have to start researching in your area :)

[@karthikks9976]

please video for SCOLIOSIS

[@ManFlowYoga]

We already have a routine for this here in our channel: kzbin.info/www/bejne/jpTYlGevZbyHZtEsi=PjbvDwdhGR_nF1rC

[@SamSam-cg5mw]

Yoga positions

[@Cam._S]

Docs giving health advice be like 🙏

[@beast6440]

I have been suffering from premature ejaculation and also constipation ! Is this exercise safe for me ..?

[@ManFlowYoga]

Yes

[@diogoribeiro4987]

So im confused when exale should i always do contraction or relax?

[@ManFlowYoga]

At the 4:30 mark Lance explains how to combine the two

[@kxng2088]

Doe this help with retrograde ejaculation?

[@user-wi9rh1lx3b]

😂😂 I actually passed gas now while doing this routine. This is insane and great.

[@russellcostanzo1975]

should i be feeling any soreness in the pelvic floor after doing these?

[@ManFlowYoga]

Soreness can happen, it's pain you'll want to be worried about

[@deewil8753]

Post more

[@ManFlowYoga]

There's a whole series of Pelvic Floor routines: kzbin.info/www/bejne/nqabpWCXhdxrgqMsi=AvkGurw73YwlFCHh

[@maqhussain8894]

We want more

[@ManFlowYoga]

manflowyoga.tv - check out the full series in the Man Flow Yoga App & Members' Area

[@lodic6359]

American KZbin about this them has rly good vid. In my country u find a lot of ppl trying to sell to you some magic formula to solve your problems.

[@ManFlowYoga]

Be sure to check out the full Pelvic Floor Series in our Playlists.

[@VijayKumar-lw7wt]

Hlo sir

[@chimaobiezeh427]

Those this really work pls. Someone who hv tried it should pls advise

[@ManFlowYoga]

Give it a try yourself, you have nothing to lose and everything to gain!

[@Asadyyy]

Is there an easy way to acquire if i have an overactive pelvic floor or a weak pevlic floor?

[@ManFlowYoga]

Check out the Pelvic Floor playlist in our channel. we have a video all about that!

[@harrischaudhry3698]

@@ManFlowYogacan you please tell me if this video is for overactive or underactive pelvic floor? I’m 22 years old and have a hard time maintaining and erection

[@ManFlowYoga]

@@harrischaudhry3698 Check out the Pelvic Floor playlist in our channel. we have a video all about that!

[@harrischaudhry3698]

@@ManFlowYoga I have one other question when aroused if you have a problem with leaking precum would these exercises be helpful for that? I feel that this issue has led to having weaker erections

[@LeonScottKennedy134]

Hi how are you

[@ManFlowYoga]

Great!

[@LeonScottKennedy134]

@@ManFlowYoga that good

[@ivanero1780]

Why did exercises work?

[@hitenkhare2420]

How much time it will take please reply sir and how many days we have to do it

[@jkscout]

watch the vidoe :)

[@Nabor-zr8he]

Are we supposed to make sure not to pass gas while doing these stretches and exercises

[@jkscout]

I was just wondering if holding it in is what adds to the tension.

[@heavensent6227]

Ima start doing these how many times a week?

[@ManFlowYoga]

Try doing them at least 3x a week! And check out the whole Pelvic Floor Series in our playlists.

[@Zjj2424]

I’m not understanding the breathing aspect of it . Not working properly for me

[@ManFlowYoga]

You have to practice consistently. It probably won't click right away.

[@NameEntry]

I like how it's a guy helping another guy with ejaculation issues

[@ManFlowYoga]

It's an expert helping another expert explain an issue thoroughly. The fact that they are both men also helps because they understand how their bodies work.

[@Blueeyedpisces]

Definitely easier to feel muscle activation on the kegel “clench” than on the pelvic rounding “push”. I can sense a little activation from the bladder, but almost no feeling of activation at the anus/sphincter. Wondering if these sensations should be as distinct as the kegel or more subtle and if I’m even doing this right? Enquiring minds. 😁

[@user-hs4lj9th6z]

it is exactly as you feel it. You re doing correct. Thing is i m wondering if has benefits in the long run. I started doing them some weeks ago.For sure i have lost the involuntarily kegels... we ll see

[@Surrayabijja]

confused about the exhale part do you squeeze or do nothing

[@rf_wbg]

Do nothing

[@LediMusica]

will my body ever adjust and remember to not clench and tighten my pelvic muscle floors? My ED is so bad and I tested everything. my blood flow is fine, hormons fine.. this must be it, I am always tense and always had hemoroiids due to being tense...

[@harrischaudhry3698]

Did it help u?

[@Miguel-hx8hg]

So handsome boys ❤

[@stevin707]

Its the bulging part i just cant get. Ive tried and tried and just cannot get it to happen where i feel any kind of buldge of pressure in the pelvic floor

[@frederikdeleon2941]

Pelvic floor in simplest terms means your butthole muscles, I imagine you poop? And when you poop you use these muscles. Just imagine you trying to use the air of your stomach when you inhale to fart. Hope that helps. Often times you will pass gas

[@stevin707]

@@frederikdeleon2941 thanks and it's it literally just pushing the butthole out? I always though it was the muscles between the scrotum and anus. Also this is the strangest conversation I've had online 😄

[@danielploy9143]

Yep, information overload 😂

[@imfrom216]

@@frederikdeleon2941 but I exhale anytime I fart lol it’s not making sense

[@ikramkhanniazi9423]

For premature ejaculation and doing practice at home we have to do after inhale we have to pressure the anus just like passing gas and then exale my English is not so good so please tell me that which one is the first step

[@MAZIZPOO]

I am 42. Unfortunately, I have both ED and premature ejaculation problem for a long time. Based on my age and the fact that I have got these issue together and for a long time, do you think this can be helpful or should I visit a doctor?

[@ManFlowYoga]

You should give these a try but seeing a doctor if you can is always a good idea!

[@ikramkhanniazi9423]

Please tell me what to do in first step after inhale pressure the anus just like when we are in washroom and in exale we dont have to do squeeze the pelvic floor

[@terrytuff2471]

My balls released after this workout had been tight for weeks after a 200m sprint I did after 3mth on the couch ❤

[@dinosemr8141]

❤️💖💖👍💖❤️💖

[@Whirrrlpoool]

That 90* degree angle...

[@ManFlowYoga]

It's a good one!

[@SujanKhatick-ps7df]

Pls reply me HINDI LANGUAGE. PLS THIS VIDEO

[@thegrumpypanda1016]

I m a girl bro but im still here lol 😂😂😂😂

[@ManFlowYoga]

This routine might not help you but plenty of our other workouts will!

[@AlirezaRadRadSadeghinia-ng1yq]

Are you sure he is a physiologist ? I have never seen a physiologist like him ? He looks like supermodels ..

[@sagargarg9455]

Remove subtitles

[@ManFlowYoga]

Turn off subtitles

[@aruns8574]

Absolutely rubbish, must be said

[@whiteman2371]

Please explain sir

[@Be4stMode174]

Talk too much

[@ManFlowYoga]

You can always mute it but you'll miss out on all the important information

[@ralphmarquez9548]

There yoga poses 😅

[@MarkDaddy69]

CPPS...I've had this for 10 plus years.... can these help me relax my pelvic floor?