Your Kegels: The Unsung Heroes of Great Sex
Exercise may be good for you, but if you're never heard of or exercised your Kegel muscles you're missing out on an important muscle group. When exercised, Kegels can improve the everyday quality of life for both men and women and, as an added bonus, may lead to better sex. If that doesn't motivate you to do these simple exercises then nothing will.
What are Kegels?
The Kegels are a group of muscles that make up the floor of your pelvis. They surround and support your bladder, small intestine and rectum. In women they also support the uterus and vagina. The easiest way to find these muscles is to try and stop the flow when you urinate by squeezing your muscles together. Try to do so with the least number of muscles you can, making sure you don't clench your abdominal muscles or buttocks. When you can successfully stop your urine stream in mid-flow, you have located your Kegel muscles.
Why Exercise Them?
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They also weaken as a natural part of the aging process. When they do, they allow urine to leak out of the body when you laugh, sneeze, cough or otherwise strain. Urinary and fecal incontinence may occur in both men and women with weak Kegels and the rectum may force its way into the vagina, causing an uncomfortable bulge known as a rectocele. Exercising your Kegels helps to improve all of these conditions and can often prevent them. As an added bonus, strong Kegels lead to stronger erections in men and more intense orgasms in both men and
Your GP can assess whether you have incontinence, decide which type of incontinence you have, give general advice on controlling symptoms of incontinence, provide information on pelvic floor exercises and bladder retraining, and give treatment for incontinence with prescribed medicines. If lifestyle changes and treatments don't solve the problem, your GP can refer you to a continence adviser or specialist.
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These can be done as a first-line defense against incontinence, and they can also be used in combination with other forms of treatment. To learn how to do these exercises, try to stop the flow of urine the next time you use the restroom. This allows you to isolate the muscles you want to target. Once you have the sensation down, you can contract these muscles frequently during the day so you gain better bladder control. If you don't get results, or if you can't isolate the muscles you need to exercise, your doctor may refer you to a physical therapist or other health professional so you can learn the exercises with guidance and
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Kegel exercises help to strengthen the muscles of the pelvic floor, which can aid in the pushing stage in delivery and promote healing in an episiotomy. To do a Kegel, contract the muscles that you use when stopping the flow of urine. Hold each contraction for three to ten seconds and then release. Repeat this process ten times. Work up to repeating the entire set of ten contractions three to four times.
These customized exercises can also aid in a healthy weight gain, more efficient labor, and quicker recovery. When your body is healthy, it can do amazing things.
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The program owners promotes that it is an "erection recovery program" and what it should do is to strengthen our pelvic muscles which in turn will stimulate our way to a more rigid and a longer
The hip lift, sometimes also referred to as the bridge exercise, is also done while lying on the floor on your back, with your feet flat and knees bent. This exercise is the next step up from the pelvic tilt. It starts in a similar manner; you draw your navel to your spine and engage your glutes. Instead of staying on the floor, you raise your hips and back until your body forms a straight line from your knees to your shoulders. Hold the contraction for up to five seconds, and then lower back down to the starting point. Repeat this motion 10 times, up to three times a day. (See References 3, p. 65)
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Parasympathetic nerves in the spinal cord (S2-S4) act to contract the bladder and relax the urethra through the release of acetylcholine, which excites smooth muscle muscarinic receptors (17). This causes urination through detrusor contraction. Postganglionic sympathetic neurons (T11- L2) . release noradrenaline causing bladder base contractions and relaxation of the bladder body, mediated by acetylcholine on
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