At the Midwest Institute of Sexology, USA, students are taught a variety of 'sexercises'. They help students to enjoy their bodies and enhance their capacities for sexual pleasure. The most basic of these are the 'Kegel exercises', which serve to tone and strengthen the Pubococcygeus or PC muscles that form the floor of the pubis. The health of these muscles plays an important role in sexual arousal, climax, and in other physiological functions.
What are Kegel Exercises?
Now that I've got your attention, let's talk about what Kegel exercises are, their benefits and how and when to do them. I do assure you, dear readers; that in addition to enhanced sexual benefits, Kegel exercises have many more advantages like wellness and better health. These pelvic floor exercises are named after Dr. Arnold Kegel, who developed them in 1948, as a method of controlling incontinence that occurs in some women following childbirth. These exercises are now recommended for women with urinary stress incontinence. But they are not only for women. Men, who suffer from urinary incontinence after prostate surgery and faecal incontinence, also find them beneficial.
The principal behind Kegel exercises is to strengthen muscles of the pelvic floor, thereby improving the urethral and rectal sphincter muscles. The exercises can be performed at any time and at any place. You can do the exercises while lying down or sitting. Most people will notice some improvement after 4 to 6 weeks.
Men should do Kegel Exercises Regularly
Well, if there's one concern with men, it is: “How can I control myself from ejaculating so quickly?” says Ana Fernandez, who works in a NGO that also runs a help-line. The answer is simpler, than the problem. There is a way that men can help themselves! All that is required is a little exercise that can be done even sitting before the TV, watching the news!
As mentioned before, both men and women have a PC muscle, which is responsible for the health of the pelvic floor. But hey! That's not all it's used for. You want to maximize your sexual experiences, don't you? (Dumb question, I must admit!—then, gentlemen, you have to keep this muscle in tip-top condition). The next time you go to the toilet and start urinating, try to stop the flow midway. Take this test too: When you have an erection, can you squeeze your PC muscles and make your penis jump substantially? If you cannot, well then, you need the Kegel exercises more than you know! Did you know, gentlemen, that exercising this muscle regularly will prolong the duration of lovemaking and make your climax much more intense? Some men with healthy PC muscles can actually hang a towel over their erections and raise and lower their penises at will. Well, I'd say that is motivation enough to move those muscles. To begin with, once your PC muscles get going, you could use a handkerchief and then graduate to a towel!
It's all about working out boys! Just as working out your biceps will give you better definition and more strength, similarly the PC muscles will better define your erections and orgasms. To put it in a nutshell, you should do Kegel exercises because: They increase the blood flow to the genital area and support sexual mechanism.
They strengthen and tone the muscles that are involved in ejaculation and so men who do them, can, if they do some additional work with themselves, gain greater control over the timing of their ejaculations! Kegel exercises prevent incontinence and other problems often associated with aging.
Kegel Exercises for Women
Psychosexual therapist, Paula Hall says that you may never have noticed your pelvic floor muscles before, but regular exercises to strengthen them can bring about delightful sexual benefits. Not just that but you'll be surprised to know that 5.2 billion dollars are spent on adult diapers every year. It is quoted in Harvard Health Letter, “in an age when people talk about sex and Viagra as if they were discussing golf scores, it seems ironic that more than 200 million people worldwide, who suffer from urinary incontinence are too embarrassed to mention the subject to their doctor.”
But if they did, they would learn that there are treatments that can eliminate or improve the problem in 9 out of 10 people, who experience urine leakage. The health benefits for women include:
Improved blood circulation to the genital area, which helps sexual arousal and stronger and pleasurable orgasms. A greater feeling of control and confidence on vaginal penetration.
Avoiding urinary incontinence and vaginal prolapse.
How Do I Identify My PC Muscles?
One way is to sit on the toilet seat and start to urinate—men will do it this way too, please! Try to stop the flow of urine stream by contracting your pelvic floor muscles. Repeat this action several times, until, you become familiar with the feel of contracting the correct group of muscles. Do not contract your back, abdominal or thigh muscles while performing the exercises.
Another approach to help you identify the correct muscle group is to insert the finger into the vagina. You should then try to tighten the muscle around your finger as if holding back urine. Men can lie down, insert a finger in their anus, and feel the muscle as it tightens around it. The abdominal and thigh muscles should remain relaxed.
How Do I Do Regular Kegel Exercises?
First completely empty your bladder.Sit or lie comfortably with the muscles of your thighs, buttocks, and abdomen relaxed.Tighten the ring of muscles around the back passage as if you are trying to control diarrhoea or wind. Relax it. Practice this movement several times until you are sure, you are exercising the correct muscle.Tighten and draw in the muscles around the anus and the urethra all at once. Lift them up inside. Try and hold this contraction as strongly as you can and count to five, then relax, and release. You should have a definite feeling of 'letting go.’
Repeat the 'squeeze and lift' and relax. It is important to rest between each contraction. If you find it easy to hold the contraction for a count of five, try to hold for longer—up to 10.
Repeat this as many times as you are able to a maximum of 8-10 squeezes. Make each tightening a strong, slow, and controlled contraction.
Now do 5-10 short, fast, but strong contractions, pulling and immediately letting go.Do this whole exercise in routine, at least 4-5 times a day. You can do it in a variety of positions—lying, sitting, standing and walking.
If you work up to three sets of 30 or more strong squeezes, you are probably healthy enough for most purposes, and need only to maintain this level of fitness by doing these three sets four times a week, instead of three times a day. Indeed, with proper performance of Kegel exercises, control of urinary incontinence has improved up to 50% to 80%. But here I must add a word of caution: Some people feel that they can speed up progress by increasing the frequency of exercise. However, over-exercising may cause muscle fatigue.
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