KEGEL
EXERCISES
the Kegel exercises are a
series of simple exercises to strengthen your pubococcygeus
(pronounced "pew-bo-cox-uh-gee-us") muscles. The PC
muscle distends from the pubic bone to the coccyx (tailbone)
and is interwoven and surrounded by four other sets of pelvic
muscles. When the muscle is healthy and strong, it holds a
taut straight line. When it is weak, the pelvic organs it
supports tend to sag, which can lead to urinary incontinence
along with poor sexual enjoyment.
Most women who do not
experience orgasms, tend to have weak PC muscles. The Kegel
exercises include prolonged and short contractions of the PC
muscle alternating with equal periods of relaxation. The end
result is increased muscle tone resulting in greater sensation
during intercourse for both partners.
Find the right
muscle!
You can sit on the
toilet and start and stop the flow of urine. Start and stop
the flow three times to recognize the PC muscle in your mind
then completely empty the bladder.
Another way of identifying the
muscle and to ensure that you are working the right muscle, is
by inserting a finger (or your lover's) into your vagina and
feel the contractions. You will know that the correct muscle
is being used when you feel pressure around your finger. Try
to keep your other muscles relaxed such as your buttocks, back
or abdominal muscles.
I found it, now what?
1) Squeeze and hold your PC
muscle for about three seconds then relax it for the same
amount of time. Repeat the process about 10 times in a
row. As your strength and endurance builds up, gradually
increase the interval length up to 10 seconds. Ensure that you
maintain an equal period of relaxation.
You can do this exercise
anywhere you are, while working, driving or watching TV.
Repeat the exercise as often during the day as you can. Short
sets of 25 work just fine.
2) Contract and release the
PC muscle as quickly as possible, about ten contractions
at a time. Gradually increase your set up to several minutes.
Initially it may be difficult to tell whether you are
contracting or relaxing however, after practicing it will
become easier
How often do I need to do
them?
Dr. Kegel, after whom the
exercises are named, felt that women who had poor muscle
control should do 300 repetitions per day. Don't start
with that many! You'll find you have the sorest pussy in
town! Gradually work up to as many as you can and within
a very short time both you and your lover will thanks us!
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