KEGEL EXERCISES
The Kegel’s exercises, described by Dr. Arnold Kegel, are the exercises that use some of the muscles of the pelvic floor that helps you to hold a penis by your vagina or squeeze the penis to give more pleasure to your partner or to prepare your vagina for a scintillating G-spot stimulation. Besides, these exercises also help in holding your urine and in prevention of uterine and vaginal prolapse, which occurs in post child birth or old age.
If you are new to female ejaculation, you have to learn how to stimulate your G-spot first. You can stimulate your G-area manually or by a penis or vibrator. For that, first you have to work on your pubococcygeus muscle (PC).
This PC muscle is present in both sexes and it is a hammock-like or figure-of-eight structured muscle that extends between your pubic bone and the coccyx. It is a part of the Levator ani muscle group which forms the pelvic floor. Being of the shape of number ‘eight,’ it has two loops. The anterior loop encircles the urethra while the posterior one encircles the anal canal. Contraction of both the loops can cause constriction of the urethra and the anal canal thereby enabling us to control urine flow and defecation or gas release.
Contraction of the anterior loop of this muscle is also related to G-spot stimulation. It causes better friction to the G-area effecting better G-spot stimulation. Dr. Arnold Kegel has described some exercises that strengthen this muscle which on practice, results in better squeezing of the penis and subsequent friction.
There are two exercises described and taking the first one, you have to imagine like you are urinating. Now you have to contract your pubic muscles as if you are trying to stop the stream of urine. By this you will contract the anterior loop of the PC muscles. If you are a female, it helps in better vaginal squeeze and if you are a male, then it will help you in controlling ejaculation and prolong your orgasm. Taking the second part of the exercise, you have to squeeze your anal muscles as if you are trying to control passing flatus or defecation. This will exercise the posterior part of the PC muscle. We are very well trained in contracting these muscles naturally. It is not mere contraction that is important. It is the gaining of control over the PC muscles and your ability to relax it at will, will give you greater sexual pleasure. Initially do it 10 to 15 times in a row. Then slowly practice it and do 100 to 200 times in a row.
Dr. Arnold Kegel actually recommended the contraction of PC muscles against resistance. Imagine a body builder contracting and relaxing his biceps without using weights. Similarly, to strengthen the PC muscles you have to use some tools that offer resistance while you contract them. The devices that are used to offer resistance are called Kegel exercisers. They are of three types. They are the barbells, springs and rubber balls. The barbells are made of polished and smooth stainless steel. It is cylindrical and has a rounded bulge at either end. It usually weighs 454g and measures usually 17.1cm in length with a diameter of 2.5cm at its widest part. They are non-porous and can be cleaned easily. Spring devices are plastic made with removable springs. They offer progressive resistance. This is a device where pressure is directed exactly against resistance. A rubber bulb is a device with a bulb and it is attached to a pressure gauge which stays at the exterior of the vagina. Here you can adjust the pressure and visually see by the pressure gauge how much pressure you are applying.
Besides these three, there are some more Kegel’s exercisers available in the market recently. They are the vaginal weights and the U-control home trainer. The vaginal weights are small rounded weights with their weights ranging from 20g to 70g.
You have to keep the smallest of the weights into your vagina and try to contract your PC muscles and hold it there. You have to hold it as much time as possible. When you feel confident about holding it after multiple trials, you can go for a higher weight. But the feed back for this product is not good and researchers say that the PC muscle tone improved only to a lesser degree but the overall vaginal contraction has improved. The U-control home trainer is a battery-operated feedback device. You have to insert the provided probe into your vagina and perform the Kegel’s exercises. The device measures the electrical activity of the PC muscles and then display as lighted signals for you to read. You will get an instant feedback while you practice the exercise and you will know when to intensify your exercise and when you should stop. Researches indicate that this device is very useful and it has improved both the muscle tone and the sexual performance.
Besides the sexual benefits the Kegel’s exercises have other benefits too in women. As a consequence to weakened pelvic floor musculature, women can have urinary or bowel incontinence. This weakness is cured by Kegel’s exercises. These exercises often help prevent prolapse of the vagina or uterus which also occurs due to pelvic floor weakening. This usually happens due to child birth and old age.
Men also have benefits in practicing these exercises. These muscles help to strengthen the muscles of the pelvic diaphragm in men. Kegel’s exercises can help men to achieve stronger erections and a better control over their ejaculations. In both men and women, these exercises can help in achieving better urinary control. This is used in post operative recovery period in hospitals where patients are encouraged to perform Kegel’s exercises after catheter removal to achieve better continence. The BJU International medical journal, 1995, mentions that the Kegel’s exercises can help restore the erectile functions in men with erectile dysfunction. It also helps in curing premature ejaculation.
The Kegel’s exercises are thus used in many disciplines for medical and sexual reasons and these exercises are proven very effective in achieving the purpose.
IMPORTANCE
OF KEGEL’S EXERCISES
Kegel’s exercises developed by the Dr. Arnold Kegel help to improve the
muscle tone of our pelvic muscles in both male and female. Kegel’s exercises
help the vaginal muscles to hold and squeeze the penis in females and it also
provides better control over female ejaculation and subsequent orgasms. In males
Kegel’s exercises help in achieving a longer time prior to orgasm and offers
better control in ejaculation.
The Pubococcygeus muscle (PC) is a ‘figure-of-eight’ shaped muscle
that encircles both urethra and anal canal. Exercising the Pubococcygeus (PC)
muscle offers better constriction to prostatic urethra and helps to hold
ejaculation for a longer period of time. In females it offers added protection
in medical conditions like urethral incontinence and uterine prolapse. There are
2 parts in Kegel’s exercises. In the first part, while passing urine the
person has to stop the stream of urine in the middle and then release it. He or
she has to do it several times during a single micturition and repeat it every
time he or she passes the urine. In the second part, the person has to contract
the muscles of anal canal as if controlling defecation. Both the exercises have
to be combined and it should be repeated 100 to 200 times per day.
Prior to ejaculation the prostatic or Skene’s glands swell up and fluid accumulates and gets ready for ejaculation through the urethra. Ejaculation occurs when the pressure offered by the accumulated prostatic fluid exceeds the constricting pressure offered by the PC muscles. The PC muscle act like external valve that constricts the prostatic part of the urethra and toning up of this muscle offers better control over ejaculation.