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Tuesday, August 31, 2010

Kegel Exercises For Both Men & Women

The Kegel (or Kegal) exercises were created in 1948, by Dr. Arnold Kegel to strengthen the pelvic floor muscles (they support your urethra, rectum, bladder and uterus). First they were created for women but now there are also Kegel exercises for men which can help you improve self-control during sex.

PC muscles control the flow of semen and urine, the firmness of your penis during erection and the shooting power of your ejaculation. They are important, and if kept very strong, will see you into your golden years with a fantastical hard on. The great thing about Kegel exercises for men is that you can do them anywhere, anytime and nobody will know the difference.

The exercise is also recommended for treating prostate pain and swelling that result from benign prostatic hyperplasia (BPH) and prostatitis, or inflammation of the prostate gland. It is used as a first step for treating urinary incontinence. It may be beneficial for reducing pre-mature ejaculation, and other sexual benefits have been reported. Overall, the exercise is good for you.

To begin, you must first be able to find your PC muscle. For women, the best way to find your PC muscle is to insert one finger into the vagina and try to squeeze down around your finger. When you feel your muscles tightening around your finger you're squeezing your PC muscle. You may also feel a kind of lifting in that area as you squeeze and then a dropping down as you release. Another common suggestion is to stop the flow of urine while you're peeing. The muscles you use to do that are part of the PC muscle group. Doing this often or for prolonged periods of time isn't a good idea though, so if you're able to user your finger that's the recommended route. For men, you can do this during urination. Once your flow begins, try to stop it completely. The muscle that you feel tightening is the PC muscle. If you are able to do that, you’ve found the right muscle. If you are not, then our massage therapist at KL Urut Batin can provide you assistance over the matter.

In order to improve strength of the muscle, you use a “squeeze, hold, release” pattern. You squeeze the muscle, hold for several seconds, and release. Gradually, you would like to be able to build up to a hold of 10 seconds, repeating the “squeeze, hold, and release” ten times. Experiment with how long you can comfortably hold a squeeze. My suggestion is don't push over your own limit ie over the point of pain or discomfort, because you'll not get the positive outcome. Let it be gradually and naturally.

The 1st Variation : Long Kegel exercises

1)Squeeze your PC muscles shut as tightly as you can and hold them so for as long as you can. For a beginner, just start with 10 seconds. Then relax your muscles completely for 10 seconds.
2)Repeat for a total of 10 times.
3)Do this from 2-5 times a day.

The 2nd Variation : Short Kegel exercises

1)Squeeze and hold for one second, then relax completely for one second.
2)Repeat for a total of 10 times.
3)Do this from 2-5 times a day.

Again, by putting the laziness factor aside (since you can't just sit there and do nothing while waiting for the miracle to happen). When you perform the exercise correctly, you should be able to feel or see the testicles lift. This takes time for some men. But, if you practice the routine regularly, you should notice an improvement in 1-2 weeks, however it is still depending on your individual health state. The best thing is that they require no special equipment, although several aids are available, including Peristal, Prostate Massager, Betty's Barbell, Smartballs, Kegelcisor and many more.

Last but not least, the same pelvic muscles are also involved in the ejaculation process. The contraction of the pelvic muscle (remember pubococcygeus) forces the ejaculate or seminal fluid from your prostate gland. Yes, these exercises were designed for women, but men can also benefit from the same exercises since they can help men to gain control over the premature ejaculation. For best results, use also the proper breathing method and the healing hands method by KL Urut Batin. Simply consult your therapist now.

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