by Andrew Pacholyk MS L.Ac
(additional excerpts from the Mayo Clinic)
Who can benefit from doing Kegel exercises? Because many conditions can put stress on your pelvic floor muscles, you may want to consider doing them when you are:
– as you age
– have a chronic cough
– during childbirth
– if you are overweight
– are pregnant
– have a genetic predisposition to weak connective tissue
When your pelvic floor muscles are weak, Kegel exercises are recommended especially during pregnancy. Well-toned pelvic floor muscles may make you more comfortable as your due date approaches. You may be less likely to develop urine leakage, which often happens near the end of pregnancy and prone to persist after you’ve given birth.
Pelvic Organ Prolapse – this condition occurs when the pelvic organs push downward descend into the vagina, a condition known as Pelvic Organ Prolapse . The effects of pelvic organ prolapse range from uncomfortable pelvic pressure to leakage of urine or feces. Fortunately, Kegel exercises can strengthen pelvic muscles and delay or maybe even prevent Pelvic Organ Prolapse .
Persistent problems reaching orgasm – Kegel exercises along with counseling and sometimes therapy may be helpful to women who have a problem reaching climax.
Urinary Incontinence – can occur in both men and women and therefore, Kegel exercises are very important to do throughout the day.
How to do Kegel exercises
It takes diligence to identify your pelvic floor muscles and learn how to contract and relax them. Here are some pointers:
Find the right muscles.
To make sure you know how to contract your pelvic floor muscles, try to stop the flow of urine while you’re in the restroom. If you succeed, you’ve got the basic move. Feel your pelvic floor move down to the starting position. As your muscles become stronger and you become more experienced with the exercises, this movement will be more pronounced. Once you’ve found your pelvic floor muscles, empty your bladder and sit or lie down.
1. Contract your pelvic floor muscles.
2. Hold the contraction for three seconds then relax for three seconds.
3. Repeat 10 times.
4. To get the maximum benefit, focus on tightening only your pelvic floor muscles or isolating your pelvic floor muscles.
Try it now for four seconds at a time, alternating muscle contractions with a four-second rest period.
Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
Try sets of mini-Kegels. Counting quickly to 1 to 20, contracting and relaxing your pelvic floor muscles each time you say a number.
Do not hold your breath. Use the power of the breath, Do not flex the muscles in your abdomen, thighs or buttocks. Just relax, breathe freely and focus on tightening the muscles around your vagina and rectum. Repeat three times a day.
Perform a set of 10 Kegel exercises three times a day. The exercises will get easier the more often you do them. You might make a practice of fitting in a set every time you do a routine task, such as checking e-mail or commuting to work.
Kegels with a Ben Wah Ball
Thanks to modern knowledge, it is now known that Ben Wa Balls are excellent at strengthening the pubococcygeus (PC) Muscles, also called Kegel exercises. Kegel exercises are recommended for women who recently had childbirth to restore the vaginal muscle tone and to help strengthen a weak bladder. It has been proven that the strength of the PC muscles was directly related to the intensity of an orgasm.
Kegels can also be done with a crystal, crystal egg or shiva lingham stone.
Kegel exercises – wearing Ben Wa Balls for a few hours every day, strengthens the vaginal sphincter and many men and women report intense sensations while the woman squeezes her vaginal muscles tightly around her partners penis Ben Wa Balls are great for strengthening your pelvic floor muscles.
Since the balls are weighted, you have to use your muscles in the vagina to hold them in. With these “Kegel Balls”, you can squeeze on the balls or increase resistance by pushing up on them. Doing these exercises daily will tighten and firm your vagina muscles. Many gynecologists also recommend using kegel exercisers to treat urinary incontinence since stronger pelvic muscles improve bladder control.
Ben Wa Balls are the best and easiest way to exercise the PC muscles because the vagina is forced to flex in order to hold the balls inside. Additionally, when the muscles are flexed, it rushes blood to that area, that indicates sexual arousal. Most women are aroused constantly while wearing Ben Wa Balls.