Name: 用網球放鬆骨盆底肌肉 (Relax Pelvic Floor Muscles With a Tennis Ball)
Uploaded: 2025-04-10T13:17:37.000Z
Duration: 8 min 56 s

現在進行式

Now you're probably thinking one of two things.

現在你可能在想兩件事中的一件。

Number one, Eric what in the world was that cover photo you selected for this video?

第一，埃裡克，你為這個視頻選的封面照片到底是什麼？

And number two, why did you have a tennis ball in your hand?

第二，你為什麼手裡拿著網球？

Well listen up because guess what, today we are certainly not using these tennis balls to go play tennis.

聽好了，你猜怎麼著，今天我們肯定不會用這些網球去打網球。

What we are going to do is we are going to use a tennis ball to release our pelvic floor.

我們要做的就是用網球來釋放骨盆底肌。

Well for a lot of you guys watching, you're either experiencing erectile dysfunction, premature ejaculation, painful ejaculation, problems with fully emptying your bladder, or just general pelvic pain.

在收看節目的觀眾中，很多人都有勃起功能障礙、早洩、射精疼痛、膀胱排空困難或骨盆疼痛等問題。

Now it makes sense because for a lot of us, we spend way too much of our day either sitting down, stressed out of our minds, and not doing enough exercise.

這很有道理，因為對我們很多人來說，我們每天都要花費太多的時間，要麼坐著，要麼精神緊張，要麼運動不足。

Now if you are doing enough exercise and you're hitting the gym regularly, well unfortunately it adds to the problem as well.

如果您的運動量足夠大，經常去健身房鍛鍊，那麼不幸的是，這也會加重問題。

So the solution, well we're going to use the tennis ball today to loosen things up, get things moving a little bit better down there so that you can resolve these problems.

所以解決辦法就是，我們今天用網球來放鬆，讓下面的東西活動得更好一些，這樣你就能解決這些問題了。

When we're sitting all day and when we're stressed, either personal stress, financial stress, whatever stress you are incurring, stress from the situation of having erectile dysfunction, premature ejaculation, painful ejaculation, whatever men's health condition you're going through, that is a reason to be stressed.

當我們整天坐著的時候，當我們有壓力的時候，無論是個人壓力、經濟壓力，還是任何你正在承受的壓力，無論是勃起功能障礙、早洩、射精疼痛，還是任何你正在經歷的男性健康問題，這都是我們有壓力的原因。

So what happens is because these pelvic floor muscles, they sit deep within our pelvis, they act as a hammock that support all of our internal organs, they help you with your erections, they help you empty your bladder and control your bladder, and they also help you with ejaculation.

骨盆底肌肉位於骨盆深處，它們就像一個吊床，支撐著我們所有的內臟器官，幫助你勃起，幫助你排空膀胱和控制膀胱，還幫助你射精。

Now when these muscles get really tight and too firm, well that kind of creates the problem that we're touching on in today's video.

現在，當這些肌肉變得非常緊繃和過於結實時，就會產生我們今天視頻中提到的問題。

And yeah, don't worry, we're getting to it.

We're going to use this tennis ball as the solution.

我們將用這個網球作為解決方案。

Now if you've seen one of my other YouTube videos, I'll put a picture of it right here, you've seen me in my classic pose, feet in the air, bum to the camera, showing you what your pelvic floor muscles look like, and I take you through I think three or four stretches to stretch them out.

如果你看過我在 YouTube 上的其他視頻，我會在這裡放一張圖片，你會看到我擺出經典姿勢，雙腳懸空，屁股對著鏡頭，向你展示骨盆底肌肉的樣子，然後我會帶你做三、四個拉伸動作，讓它們得到伸展。

So now you're probably wondering, okay well if you've made a video on the stretches, why in the world would I need a tennis ball Eric?

現在你可能會想，既然你已經制作了關於拉伸的視頻，我為什麼還需要一個網球埃裡克？

Well we need a tennis ball for the same reason why you go get a massage.

我們需要網球的原因和你去按摩的原因是一樣的。

You know, if you've had a really hard week of workouts and your legs are feeling stiff and feeling really tight or your low back, there is only so much that you can do to stretch out those muscles.

要知道，如果你這一週的鍛鍊非常辛苦，你的腿部感覺僵硬，感覺非常緊繃，或者你的腰部感覺非常緊繃，那麼你能做的伸展肌肉的方法就只有這麼多了。

Yes, stretching is your first line of defense when you're waking up sore and stiff, but sometimes you need someone else to get in there that knows what they're doing.

是的，當你起床後感到痠痛和僵硬時，拉伸是你的第一道防線，但有時你需要其他知道自己在做什麼的人來幫你。

Now I'm not going to suggest that you go to the massage parlor and ask to get your pelvic floor or your perineum stretched out.

現在，我不會建議你去按摩店要求拉伸骨盆底或會陰部。

Well unless you're going to a dodgy massage parlor, that's not what you want to be asking for.

除非你去的是一家不正規的按摩院，否則你不會想要求這樣的服務。

So don't worry, I've saved you the embarrassment and we're going to do this in the comfort of your own home.

所以別擔心，我已經幫你避免了尷尬，我們就在你自己家裡進行。

And if you made it this far in the video, well guess what?

如果你在視頻中看到這裡，你猜怎麼著？

You're already part of our crew and there's a good chance you've seen some of my other YouTube videos as well.

你已經是我們團隊的一員，很有可能也看過我在 YouTube 上的其他視頻。

Well today's the day, now's the time to make that official.

今天是個好日子，是時候正式宣佈了。

I want you to click the button directly below, click subscribe and join our community.

我希望您點擊正下方的按鈕，點擊訂閱並加入我們的社區。

We've got over 50,000 men that are tuning in to watch me and see where I put this tennis ball.

我們有超過五萬名觀眾在收看我的節目，看我把網球放在哪裡。

You don't want to miss any of my other uploads.

您一定不想錯過我的其他上傳內容。

I touch on all the topics that men and all of us experience in life, including all of the embarrassing ones and yeah, how to use a tennis ball to...

我觸及了男人和我們所有人在生活中經歷的所有話題，包括所有令人尷尬的話題，還有如何用網球來...

Alright, listen up, quick anatomy lesson because I want to make sure you're not putting this ball anywhere you don't need to put it.

好了，聽好了，快速解剖課，因為我想確保你不會把這個球放在你不需要放的地方。

So forgive me, but I actually cannot show you a diagram of exactly where I want you to put this or what the pelvic floor even looks like.

所以，請原諒我，實際上我不能給你看一張圖，告訴你我想讓你把這個東西放在哪裡，或者骨盆底到底是什麼樣的。

I don't know what you're actually pointing at.

I can't do that because if I do, my video gets taken down.

我不能這麼做，因為如果我這麼做了，我的視頻就會被刪除。

So you're just going to have to trust me.

And if you're still confused, pop a comment down below.

如果您仍有困惑，請在下面發表評論。

What you want to do is you want to find your sit bones, your sit bones.

你要做的就是找到你的坐骨，你的坐骨。

If you put your hand down and you feel underneath you, you should feel a bony piece that's sticking out in your hand.

如果你把手放下去，摸摸自己的下面，應該能摸到一塊突出來的骨頭。

The medical term is your ischial tuberosity and it's where your hamstrings attach.

醫學術語是 "峽部結節"，它是膕繩肌的連接處。

You want to move maybe two to three centimeters for my folks.

對我的鄉親們來說，你可能需要移動兩到三釐米。

所以，我在這裡擺好了我的長椅。

You're going to use a chair, have a tennis ball.

And if you don't have a tennis ball, stop making excuses.

如果你沒有網球，就不要再找藉口了。

And while you're at it, make sure you close the door.

You don't really want anyone walking in on you while you're doing this.

你不希望有人在你做這個的時候走進來。

So you're going to take your tennis ball.

I want you sitting down on a flat surface.

With your hand, you're going to feel for that ischial tuberosity.

If you've got a big butt, you might have to look a little bit, a little bit harder for it.

如果你有個大屁股，你可能得再多找一點，再多找一點。

Again, you want to go two centimeters inside of that bone.

同樣，你要從骨頭內側兩釐米處開始。

And then you're going to slowly even out that weight.

然後，你會慢慢地把體重拉平。

You should be squishing that tennis ball into the chair.

And this is where the magic happens because you know what?

這就是神奇的地方，因為你知道嗎？

And you should just feel that tennis ball kind of melting in.

Don't worry if you don't have the exact placement.

如果沒有準確的位置，也不用擔心。

And that's if you put it directly over your anus.

這還是在你把它直接放在肛門上的情況下。

But anyway, I've already warned you about that.

但不管怎麼說，我已經警告過你了。

So you want to make sure your shoulders are nice and square.

是以，你要確保你的肩膀整齊方正。

你應該會感覺到一股真正的輕柔拉力。

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用網球放鬆骨盆底肌肉 (Relax Pelvic Floor Muscles With a Tennis Ball)

stick

situation

stretch

routine