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Saturday, March 24, 2012

the benefits of Kegel exercises

Named after their developer, Dr. Kegel, kegel (KAY-gill) exercises can be used to enliven and strengthen the pubococcygeus muscle (PC muscle). Both sexes have these muscles and supports the following organs in women: urethra, bladder, uterus, vagina, rectum, and in men: urethra, bladder, penis, and anus. Because the PC muscles involved in orgasm and ejaculation, these exercises, done regularly, can help correct impotence and urinary problems. Anyone can learn, use, and perform Kegel exercises, and the results are always beneficial with enough time and effort.
Always remember to try to have fun while you do this exercise. Adapt them to schedule your time, learn what you like and, if you can, involve your partner. For the quickest and best results, you should exercise everyday, faithfully. The muscles will not increase the strength overnight, but if you stick to your routine, you should start to see changes after about three weeks.
Finding the PC Muscle:
PC is the muscle that you flex when you have to pee and are trying not to. The next time you urinate, try to stop in mid-flow without using your fingers. Please note that Kegel exercises are usually not done while urinating.
PC Muscles trained:
Where to exercise:
Kegel exercises can be done anywhere at anytime as long as you are stationary. Because you never sweating or tired of doing it, you can even do it in business meetings. Try to find the time and place convenient to you, because it's easier to remain committed if they are part of your daily schedule.
Benefit
For Women:
It's easier to climax.
More intense orgasm.
Increased sensitivity in the vagina, heightening your sexual satisfaction.
Lowers the risk of incontinence (ie you can not hold urine in).
Easier labor and vaginal muscles will recover faster after birth.
Improve sex for your male partner can be hard to tighten around his penis.
For Men:
Powerful erections.
More Intense Orgasms.
Increased power of ejaculation.
Lower risk of impotence.
Exercise Technique:
Basic training
Contract the PC muscle
Hold for a count of 10
Relax the PC muscle
Repeat (as many as you see fit, try to do at least 10 sets)
Repeat several times every day, every day
Variation 1
Contract the PC muscle over 5 count from relaxed as tight as possible
Relax the PC muscle for 1 count
Variation 2
Contract the PC muscle over 5 count from relaxed as tight as possible
Relax the PC muscle for 1 count
Contract the PC muscle fast and tight for 1 count
Relax for 1 count
Contract the PC muscle fast and tight for 1 count
Relax for 1 count
Contract the PC muscle fast and tight for 1 count
Relax for a count of 10
Variation 3
Tighten the PC slightly for 5 count
Tighten the PC slightly for 5 count
Tighten the PC completely for 5 count
Relax the PC slightly for 5 count
Relax the PC slightly for 5 count
Relax the PC completely for 5 count
Exercising the right:
As with any form of exercise, you should make sure you did right and isolate the correct muscles to achieve the quickest and best results. While doing Kegel exercises, you do not have to stretch the muscles of the upper legs, buttocks, or abdominal muscles. You just want to contracting muscle is your PC muscle. If you feel tense your anus when you exercise, 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 your PC muscle by itself.
If you have a headache during exercise, this may be a sign that you tense your chest muscles or perhaps holding your breath - be sure to breathe deeply and slowly. If you find the exercises tiring or if you have back pain or abdominal pain after you exercise, then you may be,) who tries too hard, and b) using the abdominal muscles. If you feel pain, make an appointment with your doctor to look into the matter. Pain usually implies that the techniques are not done properly; qualified doctor will be able to fix you, or at least find out if there is something wrong


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