The tightening approach most often recommended by sex therapists has been Kegel exercises. Kegels, named for the doctor who popularized them, involve contracting the muscles used to interrupt urine flow or squeeze out the last few drops. This exercise was developed in 1940 by Dr. Arnold Kegel for female patients. Kegel exercises are anything but difficult to do. Learning to isolate, tighten, and relax your pelvic muscles can help women feel more relaxed and calm during a pelvic exam.
Kegel exercises can also be done during pregnancy or after childbirth to try to improve your symptoms. Doing Kegels routinely can likewise enhance your overall sexual wellbeing, and may even counteract incontinence later in life. Other advantages of Kegel exercise include enhanced sexual capacity, molded muscles to make childbirth easier, prevent prolapse of pelvic organs, and improve the ability to pass stool.
Kegel exercise tightens the pelvic floor muscles and the vagina, but they have nothing to do with the vaginal muscles. They strengthen the pelvic floor muscles that surround the vagina, the hands that hold the stuffed sock. For instance, when having sex, especially with the man-on-top position, once he inserts, he lifts himself up and the woman closes her legs. Her thighs squeeze his penis and make her feel tighter.
Moreover, there are some factors that can actually weaken your pelvic floor muscles. For example, pregnancy, surgery, aging, excessive straining from constipation or chronic coughing, and being overweight and childbearing may fatigue these muscles.
Kegels recognizes three principles enhance that could help enhance your pelvic exercise and we will be introducing them underneath as presented by Kegels Cornell Health. First all, once you have identified your pelvic floor muscles, you can do the exercises in any position, although you might find it easiest to do them lying down at first. For best outcomes, focus on tightening just your pelvic floor muscles. Be mindful so as not to utilize the muscles in your stomach area, thighs or buttocks. Abstain from holding your breath. Rather, inhale openly amid the activities.
Here we go;
1st Type of Exercise: Kegel exercises help tone & fortify the pelvic floor muscles. Squeeze your pelvic muscles for 3 seconds; loosen up the muscles for 3 seconds; at that point press once more. In the event that it is hard to hold for 3 seconds and build up as the muscles get stronger. Aim for a series of 10 squeezes and releases, 3 times a day.
2nd Type of Exercise: The “flutter” exercise is like the first except that instead of holding the squeeze for 3 seconds, the goal is to press or squeeze the muscle, discharge it, squeeze again and release as fast as possible. Again, the total progression of 10 squeezes and releases at 3 different times during the day.
3rd Type of Exercise: Exercise the whole length of the vagina (uterine and pelvic muscles). Imagine that your vagina is a lift shaft and the lift is at the opening to the vagina. Contract the muscles as you see yourself gradually pulling the lift upward, along the vaginal canal, starting at the opening and ending at the uterus. After the 3-4 seconds it takes to go the whole length of the vagina, gradually loosen up the muscles as though you were bringing down the lift to the ground floor, and after that start again at the vaginal opening. Complete three arrangements of 10 compressions day by day. This activity is useful for strengthening the uterine and pelvic muscles.
- www.mayoclinic.org supported
- Michael Castleman in Great Sex: A Man's Guide to the Secret Principles of Total-Body Sex, 2011
- Bruce M. LaBrecque, RN, PT ,UMHS Michigan Bowel Control Program and Physical Therapy, January 2009