What
are Kegel exercises and why are they so important for
sexual pleasure?
Kegel exercises were developed by Dr. Arnold Kegel in the 1950's.
Originally they were meant to strengthen the pubococcygeal (PC)
muscles in women who suffered from a post-childbirth weakening of
these muscles. As we age these muscles begin to lose their tone and
urinary innocence or pelvic prolapse may happen. These muscles are
attached to the pelvic bone and act like a hammock, holding in your
pelvic organs in place. From his research with these women the doctor
discovered that there is a connection with pubococcygeal muscle (PC)
tone and increased vaginal sensitivity. Women use these same muscles
during intercourse while having an orgasm. To enjoy sexual
intercourse, it is important to exercise these muscles. These
exercises are simple to do, and it does not matter at what age you
start exercising the PC muscles.
How do I do the Kegel exercises?
1. Locate the Pubococcygeal muscle (PC): The best way of doing this is
to feel which muscles you use when you try to stop the flow of urine.
These are the pubococcygeal muscles (PC). Practice this stopping and
starting several times to become familiar with the pubococcygeal
muscle (PC).
2. Start with a short Kegel squeeze: Contract the muscle 15 or 20
times. Exhale gently as you tighten only the muscles around your
genitals (which includes the anus), not the muscles in your buttocks.
Don't bear down when you release. Simply let go gently. Be careful not
to tighten your stomach, legs or other muscles. Squeezing the wrong
muscles may put pressure on the bladder control muscles. Start with
two sessions a day twice a day. Gradually build up the number of
repetitions and length of each squeeze two sets of 75 a day (This
should be your goal).
3. Long Kegel squeeze: Hold the muscle contraction for a count of
three. Relax between contractions. Work up to holding for ten seconds,
relaxing for ten seconds. Again start with two sets of each of 20 each
and build up to 75 a day.
Benefits of Kegel exercises: Luckily, when the PC muscles get weak,
you can help make them strong again. Exercise can make them stronger.
It can prevent prolapsed pelvic organs and
prevent leaking urine when you sneeze or cough. Women with bladder
control problems may regain control through Kegel exercises. Most
importantly, these exercises can benefit your sexual life. Strong PC
muscles help to enhance sexual intercourse. One can exercise these
muscles any time: sitting down, lying down, driving a car, or even
getting your hair done. One can do these exercises all the time. No
one knows when you are doing them. Get into a routine of exercising
these muscles everyday. After about six weeks of doing kegel exercises
you should feel the benefits from them. |
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