| A set of Kegel exercises originally developed by Dr. Arnold Kegel to strengthen the pelvic floor muscles, specifically the pubococcygeus muscles (PC muscles). These muscles are engaged in urination, bowel movements, sexual intercourse and, in females, during childbirth.
Aging, surgery, labor, undue weight gain and specific diseases can trigger weakening of the muscles, leading to urinary and bowel incontinence. In men, debilitating of the pelvic floor muscles can also cause premature ejaculation. The debilitated pelvic floor muscles can trigger a drop in ability to climax in both men and women.
Hence, Kegel exercises are suitable for various purposes. This type of exercise is believed to be the first point of a management program to treat stress or incontinence. The pc muscles involved by this type of exercises include the anal and urinary sphincter. In males, the exercises can "lift" the testicles. Sometimes the results are noticeable in several weeks after the regular exercising, but some men notice their testicles lifting in no time at all.
As well as any muscle of the body, the pc muscles, if not involved or "worked out" frequently, weaken and eventually atrophy. Post-menopausal females normally suffer from vaginal atrophy.
In females, loss of muscle tone in the pelvic area can cause vaginal or uterine prolapse, also called fallen uterus.
The conditions can be rather uncomfortable and sometimes need surgery. But, the principal cause is a collapse of the pelvic floor which holds the inner organs in place.
Kegel exercises can preclude these conditions and can be helpful in treating them, as well.
To make certain you know how to contract the pc muscles, try to stop the urine stream while you are going to the bathroom. This is the basic move. Or try another method: put a finger inside your vagina and try to squeeze the muscles. Try to feel your vagina become tighter and your pelvic floor move upwards. Then stop contracting your muscles and feel your pelvic floor move downwards to the starting position.
Stopping the urine stream regularly is unhealthy. Doing Kegel exercises with a full bladder or when urinating can actually weaken the muscles. It can also lead to incomplete emptying of the bladder, thus putting a woman at risk of a urinary tract infection.
Kegel exercises are to be performed regularly to achieve the best results. A set of Kegel exercises for men and women can be discovered at kegel-exercise.org. Remember it is easier to prevent a disease than to treat it. |
