Good
muscle tone in the pelvic area improves ejaculatory control, and
enhances sexual pleasure for men as well as for their partners. You
don't have to go to the gym or lifts weights to obtain strong pelvic
muscle control. Men can do Kegel exercises that will help to maintain
their Pelvic muscle or Pubococcygeal muscle (PC) tone at any age and
at any time.
The Pubococcygeal muscle (PC) forms a hammock at the base of the
pelvis helping to keep internal organs from sagging. Having good
muscle tone increases the pleasures of sex.
How to find the Puboccygeal muscle (PC): When you urinate, stop
the flow of urine in midstream and start the stream again. You will
feel the PC muscle and will be able to locate them in future to
do the Kegel exercises. Sometimes this muscle is so weak that you
should practice this technique before you engage in the actual Kegel
exercise.
How do I do the Kegel excercise:
1. Now that you located the PC muscle; tighten this muscle as if you
were trying to stop urinating.
2. Contract the PC muscle and hold for as long as possible, start by
holding the contraction for 5 seconds, then repeat about 10 times. See
if you are able to work up to a hold of 15 to 20 seconds with about 6
to 12 per set. Remember as with any exercise, you should start out
gradually so you don't hurt yourself.
Kegel exercises may be done at any time: driving a car, standing,
watching television, the most important thing about them is to do
them.
A study in the Journal of Urology shows the benefits of Kegel
exercise for men who had prostate surgery. These exercises strengthen
the muscles of the pelvic floor and may help prevent urinary
incontinence. A strong PC muscle commands more blood to the genitals,
making erections come more easily and increasing endurance. The
prostate is nourished by the increased exchange of oxygen and
nutrients that kegel exercise accomplishes. The glandular part is
massaged and the muscular part is strengthened and becomes supple. |
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