Kegel Exercises
Named after
their developer, Dr. Kegel, Kegel (KAY-gill) exercises can be used to tone up
and strengthen the pubococcygeus muscle (PC muscle). Both genders have this
muscle and it supports the following organs in women: urethra, bladder, uterus,
vagina, rectum; and in men: urethra, bladder, penis, and rectum. Since the PC
muscle is involved in orgasm and ejaculation, these exercises, done on a
regular basis, can help correct impotence and urinary problems. Anyone can
learn, use, and do Kegel exercise, and the results are always beneficial with
enough time and effort.
Always remember
to try to have fun while you perform these exercises. Adjust them to your time
schedule; learn what you like and, if you can, involve your partner. For the
quickest and best results, you should exercise everyday, faithfully. The
muscles won't increase in strength overnight, but if you stick to your routine,
you should start noticing changes after about three weeks.
Finding the PC
Muscle:
The PC muscle
is the one you flex when you have to pee and are trying not to. Next time you
are urinating, try to stop in mid-flow without using your fingers. Please note
that Kegel exercises are normally not done while urinating.
Exercising the
PC Muscle:
Where to
Exercise:
Kegel exercises
can be done anywhere at anytime as long as you are stationary. Since you never
break a sweat or get tired from doing them, you can even do them during a
business meeting. Try to find a time and place that is convenient for you, as
it will be easier to stay committed if they are a part of your daily schedule.
The Benefits
For Women:
1.
Easier to
climax.
2.
More intense
orgasms.
3.
Elevated
sensitivity in the vagina, heightening your sexual satisfaction.
4.
Lower risk of
incontinence (i.e. not being able to hold your pee in).
5.
Easier
childbirth and vaginal muscles will heal faster after birth.
6.
Improve sex for
your male partner by being able to tighten harder around his penis.
For Men:
1.
Stronger
erection.
2.
More Intense
Orgasms.
3.
Increased power
of ejaculation.
4.
Lower risk of
impotence.
Exercise
Techniques:
The Basic
Exercise
1.
Contract the PC
muscle
2.
Hold for a 10
count
3.
Relax the PC
muscle
Repeat (as many
times as you see fit, try to do at least 10 sets)
Repeat several
times each day, every day
Variation 1
1.
Contract the PC
muscle over 5 count from relaxed to as tight as possible
2.
Relax the PC
muscle for 1 count
Variation 2
1.
Contract the PC
muscle over 5 count from relaxed to as tight as possible
2.
Relax the PC
muscle for 1 count
3.
Contract the PC
muscle fast and tight for 1 count
4.
Relax for 1
count
5.
Contract the PC
muscle fast and tight for 1 count
6.
Relax for 1
count
7.
Contract the PC
muscle fast and tight for 1 count
8.
Relax for a 10
count
Variation 3
1.
Tighten the PC
slightly for 5 count
2.
Tighten the PC
slightly more for 5 count
3.
Tighten the PC
completely for 5 count
4.
Relax the PC
slightly for 5 count
5.
Relax the PC
slightly more for 5 count
6.
Relax the PC
completely for 5 count
Proper
Exercising:
As with any
form of exercise, you should make sure you are doing them properly and
isolating the correct muscles to achieve the quickest and best results. While
performing Kegel exercises, you should not be flexing your upper leg muscles,
buttocks, or abdominal muscles. The only muscle you want to be contracting is
your PC muscle. If you feel your anus tensing while exercising, do not worry,
it may be difficult at first to tighten the PC muscle and anus separately.
After some time, you should be able to contract the PC muscle by itself.
If you get
headaches while exercising, this may be a sign that you are tensing your chest
muscles or perhaps holding your breath - make sure to breathe deeply and
slowly. If you find the exercises tiring or if you get back pain or stomach
pain after you exercise, then you are probably, a) trying too hard, and b)
using stomach muscles. If you do feel any pains, make an appointment with your
physician to look into the matter. Pains usually imply that the techniques
aren’t being performed properly; a qualified doctor will be able to correct
you, or at the very least find out if there is anything wrong.
Whom to contact for Erectile Dysfunction - Impotence Counseling
& Treatment
Dr.Senthil
Kumar Treats many cases of Erectile Dysfunction - Impotence, In his medical
professional experience with successful results. Many patients get relief after
taking treatment from Dr.Senthil Kumar. Dr.Senthil Kumar visits Chennai
at Vivekanantha Homeopathy Clinic, Velachery, Chennai 42. To get appointment
please call 9786901830, +91 94430 54168 or mail to consult.ur.dr@gmail.com,
For
more details & Consultation Feel free to contact us.
Vivekanantha Clinic Consultation Champers
at
Chennai:- 9786901830
Panruti:- 9443054168
Pondicherry:- 9865212055 (Camp)
For appointment please Call us or Mail Us
For appointment: SMS your Name -Age – Mobile Number - Problem in Single word -
date and day - Place of appointment (Eg: Rajini – 30 - 99xxxxxxx0 – Erectile
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