Kegel Exercises For Men Can Help Give Greater Control of Your Ejaculation

Kegel exercises are the clenching and unclenching of the pubococcygeus muscles, or the PC muscles, in reps. Kegel exercises were first introduced in the 1950s by Dr. Arnold Kegel, an American gynaecologist. While originally designed for women after child birth, it became apparent pretty quickly that when men did the exercises it gave them more control over their ejaculation and enhanced the quality of their orgasms. Practicing Kegels is also a stepping stone to men learning how to have multiple orgasms.

Before Dr. Kegel's exercises, there were also similar exercises in Ancient Tao and Yogi texts, who saw sex as a spiritual practice. Ejaculatory control meant building up power. While this may imply that Kegels are difficult, it's actually an easy exercise you can do anywhere - sitting at your desk, watching TV, waiting at a red light. If all it takes is a few reps of clenching and unclenching who wouldn't try it?

The first step in doing a Kegel is locating your PC muscle. The PC muscle located from the pubic bone to the tail bone, and forms the floor of the pelvic cavity. To find this muscle that you should be working, next time you're urinating stop the flow midstream. That muscle you feel stopping the urine is the PC muscle.

Start with five reps of five seconds - if this causes any discomfort then As the muscle strengthens over time, work up to sets of ten reps. That is, clench the muscle, hold for ten seconds, then relax. Ideally you should do this set three or four times a day.

When doing the exercises make sure that it is only the PC muscle that you are clenching. Try to relax your whole body, especially the sphincter, buttocks and thighs, which people often tense without realizing they are. Tensing these muscles during a rep actually diminishes the effectiveness of the exercise.

Don't expect results right away. It may take several weeks before you feel any real results. While it's tempting to do a lot of reps right away, ignoring a regime that you set up and build from, overdoing kegels won't get you results quicker. Rather, it will just tire you out, strain muscles, and cause discomfort.

Kegels aren't just as an exercise. Try incorporating Kegels during masturbation and sex. As we said before, Kegels can help give you greater control of your ejaculation. Eventually, with enough practice, you will be able to hold off on coming, extending your sex play for your and your partner's enjoyment. Being able to hold off ejaculation is an important stepping stone in learning how to have multiple orgasms, so try experimenting with that once you feel you have a handle on the PC muscle during sex.

If you're looking for other ways to improve the timeliness of your ejaculations, try an herbal male supplement, made from all-natural ingredients, like Enzyte. It promises longer, harder and thicker erections, as well as delayed ejaculation without sacrificing intensity of sensation, resulting in a strong climax.

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Get a Harder Erection With Kegel Exercises

Kegel exercises can do several things that are all beneficial to the male penis. They are most often used to control premature ejaculation problems, but they can also be used effectively to get harder erections, and keep your penis in shape. Yes, a penis can get out of shape. The first step in doing Kegel exercises is locating your PC muscle. To do this, you need to stop your urine while you are urinating and recognize what part of your body is controlling that process. Once you have located that urine stopping force, you have located your PC muscle and you can now focus on exercising it.

The basic Kegel exercise is quite simple, and the hardest part is just locating the right muscle. All you want to do is clench that muscle and hold it clenched for about five to eight seconds-maybe a bit longer if you can manage. You want to keep doing this basic exercise until you can feel the muscle getting tired, but don't overdo it, try maybe 10 clenches when you first start out, resting about three to five seconds in between each clench.

You can do these exercises throughout the day if you want to, and when you work up the strength of the muscle you probably should. As you advance and develop the muscle, you want to try to do clenches back to back, multiple times, to really work over that muscle to make it stronger. Try working up to 30 or 40 clenches in one sitting, taking 2 seconds breaks in between each clench.

The Kegel will absolutely help you get harder and experience more powerful orgasms. The exercise will also allow you to last longer before you orgasm. To learn more advanced Kegel exercises, as well as exercises for lengthening your penis and increasing its girth, read this penis exercise manual These exercises absolutely work, don't let the naysayers tell you otherwise.

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Kegel Exercises For Better Sex

Improving your sex life may be one of your priorities as an individual and of course, in making your marriage work. Most often, issues about sex and the many problems that surround them may be some things that are sensitive to discuss among men or women.

From simple issues like being lack of energy for lovemaking or being bothered by the size of the penis or probably you are frustrated about premature ejaculation - sometimes these issues are often left undiscussed between couples. Especially for married couples who have been married for a long time, sex life may become a little less exciting over the years and you might probably be finding ways to spice it up.

If you are looking for ways in improving your sex life, exercise is one of the best methods to help you get the energy to have more sex, enhance your sexual drive and of course, make sex an enjoyable activity.

Here are some exercises that might help you in your quest for an exciting sex life.

Yoga, pilates and stretching exercises for better positions

Yoga and pilates are among the popular exercises for women, although men are also into these forms of exercises as well. If you are looking for ways to be flexible for a better lovemaking, especially if you are looking into some new positions to make lovemaking more exciting, these exercises will help you perform and change positions better. These are also great stress relievers that help you get energy to enjoy sex.

Kegel exercises for premature ejaculation

Kegel exercises are popular exercises in dealing with premature ejaculation in men. This involves exercising the PC muscle, through contraction and relaxation. Kegel exercises are also good for men to have stronger erections as well as taking control in ejaculations - which is why it is used in dealing with premature ejaculation. Exercising the PC muscle in women through Kegel exercises is also beneficial in enhancing sexual function.

Cardio exercise to last longer in sex

Cardio exercise like walking, running or swimming will help you get that endurance during lovemaking. Especially if you are faced with a busy life and a stressful, demanding job, you may not have enough energy to make lovemaking exciting. Stress in everyday life is one of the most common reasons why couples do not have time and energy to engage into great and enjoyable sex. With cardio exercises, you will not just get a healthy body, but you can also have a great sex life.

Penile enlargement exercises

For men who are so occupied about the thought that they need penis enlargement, a good exercise can be done. You do not have to worry about the risks of pills, creams and lotions as well as devices that could possibly put yourself into greater risks. Although medical experts always emphasize that most men who think they need penile enlargement actually have normal penis size, some may not be happy with it. Penile enlargement exercises are also available to help you in improving your sex life by satisfying your woman more. Mostly, these exercises include gentle tugging of the penis to help improve blood circulation as well as controlling more blood flow towards the tissues around the penis.

Improving your sex life does not always mean pills, supplements, and those devices that may have higher risks. Maintaining a healthy body is still the number one way to help us keep fit and in shape to do better on our daily activities as well as sexual activities.

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The Kegel - Number One Penis Enlargement Exercise

If you've done any research on penis enlargement, you've come across "Kegel Exercises." But what are they? Do they work? Why should you bother? Kegel exercises should be done by everyone, male or female, for general health and increased pleasure in sexual activity.

Some Background Information

The Kegel Exercises were developed by Dr. Arnold Kegel in the 50's as a way to strengthen the pelvic floor muscles (the pubococcygeusmuscles). These exercises were, and still are, commonly used for urinary incontinence, and a way for pregnant women, or women who have recently given birth, to strengthen muscles weakened during pregnancy or childbirth.

OK, boring part is over.

Now, what you really want to know...

Benefits of Kegels for Men

• Help Control Ejaculation - If you've experienced any problems with premature ejaculation, Kegel exercises will help you. Strengthening the pelvic floor muscles allows you to better control them, thus ending any ejaculation problems you may have experienced.
• Urinary Incontinence - On average, men experience a small amount of urine leaking our of their penis (this amount can be just a few drops, or more) about once or twice a month. The pelvic floor muscles can help with this.
• Prostate Health - Regular exercise can prevent future prostate issues, as well as alleviate current prostate pain. Even if you're young, it's a good idea to start thinking about these issues- prevention is they key!
• Prevention of Hemorrhoids - Because no one wants hemorrhoids.
• Increased Bloodflow - Kegel exercises increase bloodflow to the penis, resulting in longer and harder erections.
• Increased Pleasure with Sexual Activity and Better Orgasms - Kegels increase penis sensitivity and allow for new, better sensations during sex and masturbation.
• Increased Penis Size - More recently, men who are seeking to increase the size of their penis have been turning to exercises, such as the Kegel, and have seen amazing results.

So...Why Not?

Kegels are:

• FREE - As in you pay nothing. All you need for these exercises is your penis.
• EASY - It's just as easy as any other exercise.
• CONVENIENT - You can do Kegels anywhere; in your car, at your desk, in the shower, in bed, on the couch, etc. Anywhere.
• PAINLESS - Just as any other exercise, as long as you do it right, there's no pain.
• RISK-FREE - You have nothing to lose!
• DISCREET - You can do these exercises and no one will notice!

For enlargement purposes, Kegels alone will work, but it takes a lot of time. To obtain results faster, it's best to combine Kegel exercises with a stretching device. Combining the two will show amazing results in less time than Kegels alone.

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Guide to Doing Kegel Exercises

Kegel exercises have been touted as great pelvic area exercises by many doctors and trainers. They were discovered by Dr. Kegel and the major goal of these exercises are to achieve better muscle tone for the muscles of the pelvic floor by strengthening them. Kegel exercises involve the tightening and relaxing of the pubococcygeus (PC) muscles which are a part of the pelvic floor.

These exercises have been recommended for women who are pregnant as it assists in preparing the pelvic area for child birth. They have also been used to help treat men who suffer from prostrate pain and swelling. Other benefits of doing Kegel exercises include urinary incontinence treatment and increased sexual pleasure.

How to do Kegel exercises

Before you begin doing the exercise it is important you know where the Kegel muscles are. The easiest way to find your Kegel muscles is to stop your urine midstream. The pelvic floor muscles are what are used to do this and it is done by contracting them. When you release the pelvic muscles you will start the flow again.

The basic Kegel exercise just involves the contracting and relaxing the muscle repeatedly. These exercises have a number of variations including varying the speed at which the muscles are contracted and relaxed. Here are some Kegel exercises you can do.

Exercise 1

Step 1. As fast as you can tighten the release the pubococcygeus muscles for a count of ten seconds, then rest for ten seconds. Do a set of three and afterwards rest for thirty seconds.

Step 2. Next you tighten and release the same muscles for five seconds and rest for five seconds. Repeat this sequence ten times.

Step 3. Now you will once again contract your pubococcygeus muscles for 30 seconds and then relax them for 30 seconds. Do this for a set of three.

Step 4. Repeat step one.

Exercise 2

Step 1. Contract the pubococcygeus muscles. Hold for five seconds, and then relax them. Do this for a set of ten.

Step 2. Contract and relax the muscle as fast as you can for a set of ten. Do three sets.

Step 3. Once again contract and relax the muscle for ten second counts and varying the intervals. Do this for three sets.

Step 4. Squeeze the muscle. Hold for as close to two minutes as you can.

Exercise 3

Step 1. Contract and relax the muscle repeatedly for a count of thirty. Do at least four sets.

Step 2. Contract your pubococcygeus muscles as much as you can. Hold for 25 seconds and then relax for thirty seconds. Do this five times. It is important to remember that you do not need to go to a gym or any special classes to do these exercises. You can do them at any time you want and any where you want. No special clothes are need or equipment. You can do them sitting or standing. The key to getting the benefits of Kegel exercises is to do them often and consistently

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10 Reasons Why Sex is Good for You

Regular sex is more than just fun. It can also play an important part in our physical and emotional well-being. Researchers have found that it can bolster the immune system, relieve pain, help regulate hormones, cure migraines... in fact, it does so much good we should consider "doing it" as often as possible.

1. Sex Improves Health and Happiness
Sexually active people take fewer sick leaves, are more gregarious and enjoy life more. This is the finding of Dr Ted Mcllvenna, from the Institute for Advanced Study of Human Sexuality in San Francisco, when he conducted an ongoing study of the sex lives of 90,000 American adults. Now you know why your bosses are so sickly while grandma is still alive and kicking at 89.

2. Sex Regulates Your Hormones
Women who have intercourse at least once a week are more likely to have normal menstrual cycles than women who are celibate or who take a "feast-or-famine" approach. This finding is based on a research done by Dr Winnifred Cutler, a specialist in behavioural endocrinology, and director of the Athena Institute for Women's Wellness in Pennsylvania. So, if your spouse is holding a job that requires frequent travel, tell him it's high time he considered a change.

3. Sex Boosts Oestrogen
The research by Dr Cutler, who had asked several hundred female students to keep a record of their menstrual cycles and sexual behaviour, also reported that women who enjoyed regular weekly sex with a man had significantly higher levels of oestrogen in their blood than women experiencing either sporadic sex or none at all. The benefits of oestrogen are numerous: a healthy cardiovascular system, lower bad cholesterol, higher good cholestrol, more bone density and supple skin. Save money on expensive face creams. Switch to condoms.

4. Sex Burns Calories
At least 4.2 calories per minutes; compared to four calories per minute playing tennis for an average woman weighing 54kg. That's the estimate given by a professor of obstetrics and gynaecology at the Medical College of Wisconsin, Dr Alfred Franger. Just don't use Nutella or whipped cream for foreplay.

5. Sex Strengthens Pelvic Muscles
Martica K Heaner, American fitness guru and author, believes that gripping a penis with your vagina does what Kegel exercises do- tones and conditions the muscles of the pelvic floor. These muscles play a vital function when it comes to good posture, straighter back and flatter abdominals. Every woman's dream. No points for guessing what athletes really do when they're not training...

6. Sex Relieves Menstrual Cramps
Orgasms may also help to relieve period pains which are the result of the endometrial lining of the uterus being oversensitive to the hormone-like substance, prostaglandin. "These nasty hormones have a way of making the uterus go into spasm, triggering pain- inducing nerve fibres," explains Dr Roy Levin, a lecturer in Physiology at the Sheffield University, England. To cut a long story short, just do it.

7. Sex Boosts Your Immune System
Orgasms boost infection-fighting cells up by 20 per cent... so says Dr Dudley Chapman, a gynaecologist. Someone should call this the sex vaccine.

8. Sex Reduces Stress
"During arousal, your muscles tense; during orgasm, they twitch, then relax completely," says '50s sex researcher, Alfred Kinsey. This may explain why the institute for Advanced Study of Human Sexuality has found people with fulfilling sex lives less anxious, violent and hostile- the perfect tranquilizer for those who slog all day in the office for that big promotion.

9. Sex Relieves Pain
In studies carried out by researchers Beverly Whipple and Barry Komisaruk from Rutgers University, New Jersey, women with conditions such as arthritis and whiplash gain a higher pain threshold through regular orgasms. Historically, midwives advised women to masturbate to orgasm to relieve labour pains. (Quite a tall order considering you have to do it in front of those nurses.)

10. Sex Can Cure Headaches
A South Illinois School Of Medicine study on 52 migraine sufferers reported that 16 experienced considerable relief after an orgasm and another eight had their headaches completely gone. No reason now to say, "Not tonight honey, I'm having a headache."

Kegel exercises do not hinder labor and delivery

NEW YORK (Reuters Health) - Despite some concerns, the pelvic-muscle exercises many women do during pregnancy do not seem to raise the likelihood of complications during labor and delivery, a new study finds.

Prenatal exercises for the muscles of the pelvic floor, also known as Kegel exercises, have long been advocated for preventing incontinence during and after pregnancy.

However, some doctors have expressed concern that the muscle training may make the pelvic floor too strong and less elastic, making labor and delivery more difficult.

To look into this, Norwegian researchers surveyed nearly 19,000 women who gave birth between 2000 and 2005. The investigators report in the journal Obstetrics & Gynecology that women who frequently performed Kegel exercises were no more likely to suffer tears during delivery, or to need an unplanned Cesarean section or instrument-assisted delivery.

It's important for women to know that prenatal pelvic-floor exercises can lower the risk of urinary incontinence, lead researcher Dr. Kari Bo, of the Norwegian School of Sports Sciences in Oslo, told Reuters Health.

These latest findings, she said, should reassure them that the exercises also do nothing to interfere with childbirth.

Of the women in the study, 28 percent started performing Kegel exercises at least three times per week by the 30th week of pregnancy. Another 43 percent did them less than once a week or not at all.

Overall, the study found, roughly 7 percent of women who infrequently or never performed Kegel exercises suffered severe tearing during childbirth, compared with 6 percent of those who frequently performed the exercises.

Rates of delivery requiring forceps or a vacuum were 16 percent and 15 percent, respectively, while unplanned C-section rates were 9.5 percent and 7.5 percent.

Women should feel reassured that pelvic-floor training will not negatively affect childbirth, even though many health professionals seem to believe this is a possibility, according to Bo.

"That is a myth," she said.

SOURCE: Obstetrics & Gynecology, June 2009.

Things You Should Know About Orgams Real Fact !

Relieve Tension: The relaxation that typically follows orgasm is often one of the few times people actually allow themselves to completely relax and let go of the day’s stresses. In the afterglow of an orgasm it’s usually impossible to focus on distracting thoughts. And the Classic Vibe, delivers consistent vibration that you can always count on when the stress is too much.

Help you sleep better: Following an orgasm men usually experience a quick drop in blood pressure and fall into sudden relaxation. For women the effect is more progressive but just as powerful. Consider orgasm as your own personal tranquilizer – throw the Ambien out and overcome insomnia. Let the joyful release of endorphins take over and calm your body and mind right into a nap — except you might want to negotiate with your partner for a little pre-nap kanoodle before they konk out.

Boost your immune system: With orgasm DHEA is released and Dr. Theresa Crenshaw author of Alchemy of Love and Lust, says, “DHEA may be the most powerful chemical in our personal world. It helps balance the immune system, improves cognition, promotes bone growth, and maintains and repairs tissues, keeping your skin healthy and supple. It can mean less frequent colds and flu.” In fact, Wilkes University in Pennsylvania says those who have sex once or twice a week show 30% higher levels of an antibody called immunoglobulin A, which is known to boost the immune system.

Reduce Depression: Well, who wouldn’t be happier with an orgasm a day? Many hormones are positively affected by the act of sex and orgasm, which can lead to a lighter mood. Another theory is proposed by psychologist Gordon Gallup who states that Prostaglandin, a hormone found only in semen (which upon being absorbed in the female genital tract) may have led to 30% more of his female study participants to report feeling happier than the participants who didn’t have men ejaculate inside of them. So, he can apparently make you feel happy inside and out. But in case you don’t want to rely upon “him” try the Jake, .

Help you eat better: Sexual stimulation activates the production of phenetylamine, a natural amphetamine that regulates your appetite. So start curbing those midnight cravings with a little midnight sex.

Improve your sense of smell: It seems kind of random but apparently after sex, the production of the hormone prolactin surges. This then causes stem cells in the brain to develop new neurons in the brain’s olfactory bulb — its smell center. Perhaps this is why pheromones are so important in attraction.

Strengthen your body: Muscle contraction as a form of exercise is generally good for any muscle. The muscle contraction associated with orgasm can also address issues such as erection problems and incontinence. When 178 Belgian men with minor erection problems participated in a four month daily rehabilitation program which primarily focused on Kegel exercises, 74% showed improvement and 43% reported they were cured. For women, Kegels strengthen the entire uro-genital tract, aid in easing childbirth and prevents the onset of incontinence.

Alleviate Pain: Oxytocin should be everyone’s favorite hormone. When oxytocin is secreted in your body it helps release those wonderful endorphins we’ve been discussing. Because of these natural opiates, sex and specifically orgasm become a powerful analgesic, elevating the pain threshold. Orgasms can even help to relieve the pain of arthritis, whiplash and headaches. Now that’s a prescription everyone can follow.

Reduce your risk of heart disease: It’s simple — by having sex three or more times a week, individuals reduce their risk of heart attack or stroke by half. The Slim Classic, can help guarantee that you’ll remain heart healthy.

Increase blood flow: As fresh blood supply arrives, your cells, organs and muscles are saturated with fresh oxygen and hormones, and as the used blood is removed, you also remove waste products that cause fatigue and even illness. This can be contributed to all of that deep breathing and muscle contraction occurring up to and through orgasm.

Help you lose weight: There are 3500 calories in a pound of fat. For every 3500 calories you burn you will lose one pound of fat. Sexual intercourse burns approximately 150 calories per half hour. In comparison, yoga uses 114 calories per half hour, dancing 129, walking - 3mph 153, weight training 153, volleyball 174. The pulse rate, in an aroused person, rises from about 70 beats per minute to 150, the same as that of an athlete putting forth maximum effort. British researchers have determined that the equivalent of six Big Macs can be worked off by having sex three times a week for a year. For some “candy” you can really enjoy while burning those calories, try the Lollipop.

Create healthier relationships: Oxytocin is also considered the bonding hormone — another reason to love it. It spikes three to five times higher than usual just before orgasm, actually triggering it. It can also be elevated through touch. Maybe that’s why so many of us feel compelled to blurt out how much we love our partner at climax. Either way, you’re partner will probably be happy to welcome the Jimmy, into bed.

Help you to live longer: A British study of 1,000 people found those who had at least two orgasms a week had half the death rate of the rest of the country which admitted to indulging in sex less than once a month. Live long and prosper with lots of orgasms!

Don’t suffer in silence

THE incidence of urogenital prolapse in our country is unknown. What is known is that many women with this condition suffer in silence as they do not seek medical advice.

Urogenital prolapse is one of the main reasons for major gynaecological surgery in developed countries like Britain and the United States.

After the doctor has confirmed the diagnosis, one can undertake several measures to make life easier.

Regular pelvic floor (Kegel’s) exercises will reduce leakage of urine, strengthen the pelvic muscles, and assist in recovery after surgery. To locate the muscles, imagine trying to stop passing urine or opening the bowels. The muscles squeezed are the pelvic muscles.

Alternatively, one can insert two fingers into the vagina and squeeze until one can feel the vagina tighten around the fingers. The muscles contracted are the pelvic muscles.

Start tightening the muscles by counting to five, then relax the muscles by counting to five. As muscle strength improves, increase the count to 10. Repeat this 10 to 15 times.

Kegel’s exercises can be done lying down, sitting up or standing with the knees together or slightly apart. It is important to check that the muscles in the legs, abdomen or buttocks are not tightened, and to continue breathing normally during the exercises.

The exercises should be done daily; the frequency will depend on the doctor’s advice.

As prolapse symptoms can be aggravated by standing, it helps if one avoids standing for a long period of time.

The consumption of a high-fibre diet can reduce constipation and straining. Other alternatives to sexual intercourse should be considered if there are such difficulties. Advice can be sought from the doctor.

If one is overweight, measures should be taken to reduce weight and then to maintain it. These include diet, exercises, behaviour therapy and medication, advice for which can be provided by the doctor.

Non-surgical treatment

Currently, the pessary is the only available non-surgical treatment. It is a small device that is inserted into the vagina to reduce prolapse, to provide support to related pelvic structures and to relieve pressure on the bladder and bowel.

It is made of silicone or plastic, and comes in different sizes and shapes.

Pessary use is suitable for the pregnant, those who want to have more children, those who are awaiting surgery, are unsuitable for surgery or who choose not to have surgery.

Before fitting a pessary, the factors to be considered include the nature and extent of the prolapse, the patient’s manual dexterity and level of sexual activity. A pessary has to be individually fitted. The doctor may have to insert a pessary more than once to find one that is comfortable for the patient. After insertion, the patient will be asked to carry out various activities to check that the pessary stays in place.

Once a suitable pessary is found, the doctor will then arrange for a follow-up appointment, after which further appointments will be arranged accordingly.

The doctor may also teach the patient how to remove and re-insert the pessary, as well as how to clean it.

Some pessaries can be left in place during sexual intercourse but others may get in the way. Sometimes there may be a foul discharge. If this or other problems arise, it is essential to consult the doctor. The need for regular follow-up has to be emphasised.

Pelvic floor exercises, as described in the preceding section, are helpful in preventing the prolapse from getting worse and may reduce some of the symptoms. However, it will be some months before the benefits of regular exercise can be felt.

Hormone therapy (HT) may strengthen the pelvic muscles and vaginal wall by increasing the oestrogen and collagen levels. However, it has not been shown to be effective in treating prolapse.

Before commencing HT, there should be a frank discussion with your doctor about its pros and cons. Arrangements will also have to be made for regular follow-ups.

Surgical treatment

There are two types of surgery available for urogenital prolapse – reconstructive or obliterative surgery.

Before deciding on surgery, women are advised to have a frank discussion with their gynaecologist. The questions to be addressed include, among others:

What surgery is recommended and why?

How will the surgery be carried out.

What route will be used? Abdominal or vaginal?

Who will conduct the operation?

What are the complications that may arise?

To what extent will the proposed surgery relieve symptoms?

What are the alternative treatments and their advantages and disadvantages?

Reconstructive surgery aims to correct the prolapsed vagina, while relieving symptoms and maintaining or improving vaginal sexual function. The surgical routes may be vaginal or abdominal, with the former being preferred by the majority of gynaecologists.

Anterior colporrhaphy is a procedure that repairs anterior vaginal wall prolapse, with reported success rates of 80%-100% in case series, and 40%-60% in random trials.

Posterior colporrhaphy is a very effective procedure that repairs posterior vaginal wall prolapse. Because painful vaginal intercourse (dyspareunia) rates are unacceptably high, gynaecologists have modified their operative techniques to reduce this side effect by not narrowing the vagina too much.

Uterine prolapse is treated by removing the uterus (hysterectomy) or suspending it. A hysterectomy is only done if the patient does not plan to have any more children.

The uterus is usually removed by the vaginal route, unless it is very large. After the removal of the uterus, the pelvic ligaments may be shortened and re-attached to hold up the vagina.

After a hysterectomy, there are no more periods and one cannot get pregnant. It is a major decision that must be discussed thoroughly with the doctor.

Operations that suspend the uterus are done in women who do not want to lose their uterus or who want to get pregnant in the future. The surgical routes are abdominal or vaginal with some evidence to suggest there are better results with the abdominal routes. The uterus is held up with mesh or stitches to the pelvic ligaments.

There is widespread use of mesh to correct prolapse. However, the safety and effectiveness data published is limited. Some mesh products reportedly have high success and high complication rates.

This led the World Health Organisation, at its 3rd International Consultation on Incontinence in 2005, to declare that transvaginal mesh “should only be used in well designed clinical trials and not in general practice until more data is available.”

Obliterative surgery corrects the prolapse by putting the pelvic organs back into place and then closing off the vaginal canal totally or partially.

Such operations are seldom done nowadays and are reserved only for senior women who have severe medical conditions and are no longer sexually active.

The advantages of this type of surgery are shortened operating time, decreased risks and a very low prolapse recurrence rate.

The obvious disadvantage is the elimination of the potential for vaginal intercourse.

As such, before such procedures are carried out, both the patient and her partner must be completely comfortable about the loss of vaginal sexual function.

Prevention

There is limited data on the measures that can prevent urogenital prolapse. However, there are a number of things that one can do to reduce the risk of getting a prolapse, or to prevent a mild one from worsening. They include:

Regular Kegel’s exercises to keep the pelvic muscles toned. Kegel’s exercises are an effective treatment for urinary incontinence and other pelvic floor conditions.

Eating plenty of fibre to prevent constipation and straining.

Avoid lifting heavy weights.

Cut down on or stop smoking.

Redcing weight if one is overweight or obese.

Some doctors advocate elective Caesarean section to prevent the development of subsequent prolapse. However, there are no criteria available that can tell who would or would not benefit from such intervention.

It is important for women with prolapse to seek medical advice and not suffer in silence, as untreated prolapse has a significant impact on the quality of life.

Kegel And Penis Enlarging Excercises

Many have heard that performing Kegel exercises can possibly lead to better ejaculatory control. Is this actually true? And how does one perform the Kegel exercises? Here are the answers to these and their benefits for ejaculatory control.

Do they work?

These can indeed lead to better ejaculatory control during sexual intimacy, when practiced consistently. What they do is strengthen the muscles of the pelvic diaphragm, which can then be used to provide males with greater control during sex.

Kegels refer to exercises that restore and increase the tone of the pubococcygeus muscle by regular clenching and unclenching.

A strong PC muscle helps men to:

Prevents incontinence

Increases the flow of blood to the penis

Maintains control of erections and ejaculations

Keeps the prostate in check in old age

kegel helps preventing hemorrhoids from forming. Especially with pregnant women, hemorrhoids is caused because there’s more blood circulating through your veins when you’re pregnant. This can cause your veins, specifically those below your uterus, to be dilated. Now this is where Kegel kicks in! By doing Kegel practice you can benefit from it in two ways. The first is that they will increase blood circulation to your rectum, this prevent hemorrhoids.

What are the standard exercise routines for enlargement purposes?

The common enlarging exercises consist of stretching routines and jelqing exercises. Essentially a stretching routine will consist of several ”holds” in the outstretched position for a period of seconds, a pause/rest, then repeat. Jelqing on the other hand, consists of repeated massaging movements for several minutes. Jelqing is usually the much stronger enlargement enhancing exercise while stretching is often used as a supplement routine.

What are the benefits of Kegel Exercises?

Easy! Improved ejaculatory control for one..:-) Longer, stronger, harder and FULLER erections are another that are widely reported by many men who practice them. There are even BETTER reasons for your overall reproductive health, as many doctors believe that strengthening the pelvic floor and associated muscles have potentially, a wide range of benefits that extend beyond the penis, and may ward off other age related sexual, urinary and reproductive problems!

This exercise is the most natural penis health exercise. It does not have any hard-to-do steps that make it difficult to perform. You only need to identify where your pubococcygeus muscle is, as instructed above, and you can already perform the exercise. The Kegel penis enlargement exercise provides substantial improvements in ejaculation control. It undoubtedly solves the problem with premature ejaculation.

By practicing when you are at home, you can have much more control over your ejaculation because you are able to stop the flow of semen much easier then if you have a weak muscle. That way you can ejaculate when you want to and not when your body says to. These exercises do not work overnight though. You need to take a couple of months of intense practicing to make sure you have the results that you desire. However, when the muscle is strong and in good shape you will be happy to see the results.

So now you know all about the PC muscle and the kegel exercise to strengthen them. You should also be prepared to deal with incontinence and most importantly improve your sex life. As with all fitness routines you should consult your physician before making any changes. Good luck and good health.

The Truth About Kegel Exercises

A kegel is the name of a pelvic floor exercise. These originate from your pubic bone, go under your genitals and attach to your tailbone. These muscles support the uterus, bladder and bowel.

If you do Kegel exercises regularly and keep your pelvic floor muscles toned, you may reduce your risk of incontinence and similar problems as you get older. Kegel exercises can also help your control urinary incontinence.

Kegel muscles can also heighten your arousal during sex, enhance your orgasms, improve blood circulation to the genitals, and increase vaginal tone and lubrication.

Kegel exercises are recommended especially during pregnancy. Well-toned pelvic floor muscles may make you more comfortable as your due date approaches.

Here are several ways to help 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 going to the bathroom. If you succeed, congratulations you got the basic move.

Do not make a habit of starting and stopping your urine stream. Doing Kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles. It can also lead to incomplete emptying of the bladder, which increases your risk of a urinary tract infection.

Another technique is to insert a finger inside your vagina and try to squeeze the surrounding muscles. You should be able to feel your vagina tighten and your pelvic floor move upward. Then relax your muscles and 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.

If you’re having trouble finding the right muscles, call your doctor or other health care provider so they can give you important feedback. The Dr. can make sure that you learn to isolate and exercise the correct muscles.

Once you have identified your pelvic floor muscles, empty your bladder and sit or lie down. Then:

-Contract your pelvic floor muscles.
-Hold the contraction for three seconds then relax for three seconds.
-Repeat 10 times.
-Once you’ve perfected three-second muscle contractions, try it 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.

To get the most out of the exercise, focus on tightening only your pelvic floor muscles or isolating your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Also, try not to hold your breath. Just relax, breathe freely and focus on tightening the muscles around your vagina and rectum.

Once you have located the muscles simply tighten and relax the muscle over and over, about 200 times a day. You can perform a set of 10 Kegel exercises 2 to 3 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.

Vary your technique with one of these methods:

-Try sets of mini-Kegels. Count quickly to 10 or 20, contracting and relaxing your pelvic floor muscles each time you say a number.

-Visualize an elevator. Slow down the exercises, gradually contracting and releasing your pelvic floor muscles one at a time. As you contract, visualize an elevator traveling up four floors. At each floor, contract your muscles a little more until you reach maximum contraction at the fourth floor. Hold the contraction and then slowly release the tension as you visualize the elevator returning to the ground floor. Repeat 10 times.

If you do your Kegel exercises on a regular basis, you can expect to see some results, such as less frequent urine leakage, within about eight to 12 weeks. Your improvement may be dramatic or, at the very least, you may keep your problems from worsening. As with other forms of physical activity, you need to make Kegel exercises a lifelong practice to reap lifelong rewards.

Kegel Exercises for Your Pelvic Muscles

How do pelvic muscles get weak?

Pelvic muscles help stop the flow of urine. For women, pregnancy, childbirth and being overweight can weaken the pelvic muscles. For men, prostate surgery can weaken pelvic muscles. Weak pelvic muscles can cause you to leak urine. Fortunately, pelvic muscles are just like other muscles--exercises can make them stronger. People who leak urine may have better control of these muscles by doing pelvic muscle exercises called Kegel exercises.

This handout focuses on Kegel exercises for women because it is much more common for women to leak urine than for men. If you are a man who leaks urine, talk to your doctor about whether Kegel exercises can help you.

Which muscles control my bladder?

At the bottom of the pelvis, several layers of muscle stretch between your legs. The muscles attach to the front, back and sides of the pelvic bones. Two pelvic muscles do most of the work. The biggest one stretches like a hammock. The other is shaped like a triangle (see picture below).

These are the same muscles that you would use to try to stop the flow of urine. They are the muscles you will exercise and strengthen.

How do I exercise my pelvic muscles?

You can exercise almost anywhere and any time--while driving in a car, at your desk or watching TV. To exercise these muscles, just pull in or "squeeze" your pelvic muscles (as if you are trying to stop urine flow). Hold this squeeze for about 10 seconds, then rest for 10 seconds. Do sets of 10 to 20 contractions per day.

Be patient and continue to exercise. It takes time to strengthen the pelvic muscles, just like it takes time to improve the muscles in your arms, legs or abdomen. You may not notice any change in bladder control until after 6 to 12 weeks of daily exercises. Still, most women notice an improvement after just a few weeks.

A few points to remember

• Weak pelvic muscles often lead to urine leakage.
• Daily exercises can strengthen pelvic muscles.
• These exercises often improve bladder control.
• Ask your doctor or nurse if you are squeezing the right muscles.
• Tighten your pelvic muscle before sneezing, lifting a heavy object or jumping. This can prevent pelvic muscle damage and urine leakage.

Do your kegel exercises before and after childbirth

Kegel exercises are designed to strengthen the muscular floor of the pelvis and have a great many benefits. The most functional is avoiding urinary incontinence. As you get older and have more children, there is a higher risk of forming some kind of urinary incontinence. Many women have problems with dribbling when they laugh, cough, or sneeze. If this is not dealt with early it can lead to an early onset of full incontinence, when the bladder has lost all control. There are exercises that can be done without anyone knowing to tone these muscles and give one better control and reduce the risk of having a leaky bladder now or later. Kegels are easy and effective. They get the job done really well and don’t interfere with life in any way. You can do them while sitting, standing, taking a shower, cooking dinner, as you read this, and any other time no matter what your vagina is doing. In fact, doing them while having sex is a good thing for everyone involved. All you have to do is squeeze the vagina and perineal area as if you are trying to hold in urine. Do this for 5-7 seconds multiple times in a row and many times a day, you won’t be disappointed.

Now the incredible part about Kegels is that they also increase sexual stimulation. These easy and fabulous exercises tone the vaginal walls and increase the duration and pleasure of an orgasm. You will also be able to increase your partner’s sexual response by squeezing the penis with the vagina. This increases sensitivity and pleasure for both partners and makes hitting the G-spot easier. It also tightens the vagina, which increases the sexual pleasure for both partners as it creates more friction and higher sensitivity. Women who have and do Kegels have a better chance of achieving and receiving an orgasm and having it be stronger and last longer in duration. Do these exercises often and regularly through out your life and you will benefit in many ways.

In addition, Kegels increase the blood flow to the vaginal area and so this increases the sensitivity. This increase can make many women capable of achieving multiple orgasms that keep increasing in pleasure. A woman who has this type of vaginal control can enjoy foreplay and intercourse more and can stimulate her partner in a fabulous way. For men Kegels can make them have more control over ejaculation and better orgasm. With better stimulation the need for synthetic lubrications is lowered due to the higher sexual response that makes the vagina lubricate itself. The natural body fluid are better and a bigger turn on to both partners.

Kegels are the ultimate exercise whether you are pregnant or not, and they are so easy to do. You don't even need to stand up to do them. Kegel exercises help to strengthen and tone your pelvic floor muscles, this will not only give you more control during labor, but will improve sex as well. After labor and delivery your pelvic floor muscles will be loose, which can lead to incontinence and other complications. After delivery you can do these to re-strengthen the muscles and tone and tighten the vagina. All you need to do is squeeze your pelvic muscles for a few minutes everyday, as if you were trying to hold your bladder. Childbirth brings on many changes to the body and vagina too. A pregnant woman can benefit from doing kegels for the same incontinence issue and sexual pleasures, but also in another way. This can help gain control over childbirth. Knowing how to control the vaginal muscles will aid you in push and holding to deliver your baby. It will also make you more susceptible to healing. After birth you can get the vagina back into shape by doing more. This will tighten her back up to her pre-pregnancy tone and in some cases more. This will lessen the risk of pregnancy-induced incontinence as well.

So no matter when, where, or why you do your Kegels, you will reap the benefits in so many ways and so will your partner. There is nothing easier in the world as far as exercise goes than these. How many exercises can you do anywhere, no matter what you are doing, and at anytime?

Kegel Exercises For Pregnant Women To Strengthen The Pelvic Floor Muscles!

Kegel exercises can also be called as pelvic floor exercises.

These exercises help in strengthening the muscles that support your uterus, rectum, bowels, bladder and also help in strengthening your vaginal muscles.

Kegel exercises during pregnancy help in developing the ability to relax and control the muscles while preparing for labor and delivery.

Also, these exercises are recommended during the postpartum period in order to promote the healing of perennial tissues and control increased urination.

Benefits of kegel exercises:

• Mostly pregnant women are encouraged to do kegel exercises as they make pelvic floor muscles stronger and help during childbirth, especially pushing makes easier.
• Kegel exercises lesses your chance of tears happening during labor.
• During the postpartum period, kegel exercises can help in perennial healing of episiotomy wounds and also in preventing postpartum incontinence and toning your stretched vaginal muscles so that it makes sex better.
• Kegel exercises prevent incontinence from occurring in the later life.
• They create your orgasm healthier.
• They decrease the chance of hemorrhoids.
• They improve the vaginal sensation.
• Help in regaining bladder control and decrease your urinary problems.
• Women who have weak pelvic floor muscles such as vaginal delivery, obesity, menopause, chronic coughing and pelvic surgery can gain a lot from kegel exercises.

The best thing about kegel exercises is you can do them at any where and no one will recognize you are doing them.

Doing kegel exercises:

• In order to find the correct muscle, stop to practice the flow of urine when you are urinating.
• Put your finger inside the vagina while lying on the floor. Try to squeeze when you are trying to stop urination. Feeling tightness around your finger makes you to find the pelvic muscle.
• Contraction of your pelvic muscles at least for 10 seconds and then relaxing and repeating it for 10-20 times help in strengthening the muscle.
• Breathe normally while you are doing these exercises and practice this for 3 times a day.
• Don’t move your abdominal muscles, legs or buttocks while you are doing the exercises.

Right time to do the kegel exercises:

• When you are waiting for your doctor in a waiting room
• When you are stopped at the signal
• When you are in the shower
• While watching the TV
• While sitting in front of the computer at your work place

Kegel Exercises For Women

A kegel is the name of a pelvic floor exercise, named after Dr. Kegel who discovered the exercise. These muscles are attached to the pelvic bone and act like a hammock, holding in your pelvic organs. To isolate these muscles try stopping and starting the flow of urine. Involuntary leakage of urine (urinary incontinence) is the bane of many of us who've reached our 40's — and often affects younger women, too. Decreasing levels of estrogen can weaken the muscles that have control over the urethra (the tube carrying urine from the bladder to the outside of the body). Other factors, such as weight gain as we get older, can make incontinence worse.

What Are Kegel Exercises for Women?
Kegel, or pelvic floor muscle exercises are done to strengthen the muscles which support the urethra, bladder, uterus and rectum.

Why Do Kegel Exercises?
Often the pelvic floor muscles are weak which contributes to problems with losing urine. Doing the exercises correctly and regularly with resistance can strengthen the muscles. Stronger muscles lead to little or no urine loss for many women.

How Do I Do Them?
Over one-third of women start out squeezing the wrong muscles. Therefore, it is helpful to work with a doctor or nurse who can teach you the correct technique. You can also check yourself by placing a finger in your vagina and squeezing around it. When you feel pressure around your finger, you are using the correct muscle. Try to keep everything relaxed except the muscles right around the vagina. At the same time, do not bear down or squeeze your thigh, back or abdominal muscles. Breathe slowly and deeply. At first you can do the exercises with your knees together (lying or sitting).

How Often Should I Do The Exercises?
Be sure you are doing them correctly before you start. We recommend doing the exercises for five minutes twice a day. You should squeeze the muscle for a count of four and relax for a count of four. At first, you may not be able to do the exercises for a whole five minutes or hold the squeeze for a count of four. With practice it will become easier as the muscles get stronger.

When Should I Expect Improvement In My Symptoms?
It takes from six to twelve weeks for most women to notice a change in urine loss. Remember, if you do the exercises with resistance regularly you could see results sooner and prevent stress incontinence.

How Should I Do The Exercises?
If you read that these exercises can be done anywhere, anytime - that is not necessarily true. We have studied different ways of doing the exercises to see what works best to decrease urine loss. What we found worked best was five minute sessions done twice a day. Many women report that five minutes before they get up in the morning and five minutes before they sleep is a helpful routine.

Is There Anything I Should Change Once The Exercises Become Easy?
Once the exercises become easy, you can further strengthen the muscles by squeezing to a count of eight and relaxing to a count of eight with our recommended resistance exerciser. Repeat this for five minutes two times a day. It will also work the muscle more to do the exercises with your knees apart.

How Long Do I Have To Do The Exercises?
Once you have attained your goal, you can do the exercises for five minutes three times a week. If you start having problems again with urine loss, you may need to go back to five minutes two times a day.

How important this exercises?

Kegel Exercises for Men are used to strengthen the PC
or pubococcygeus muscle, just as they are for women. The muscle is similar in both men and women, stretching from the pubic bone to the tail bone and forming a hammock-like floor that supports the organs of the pelvis and contributes to the function of the sphincter muscles.

The exercise is 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. 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 don’t get it, you may try inserting a finger (use lubrication) into the anus and try to “grip” your finger. If you are able to do that, you’ve found the right muscle.

Once you have become accustomed to tightening the muscle, Kegel exercises for men can be done anytime, anywhere. They require no special equipment, although several aids are available, including “Peristal” and the “Prostate Massager”.

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.

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 4-6 weeks.

There are many things that you can do to support the health of the prostate and reduce your risk of urinary incontinence, including the use of herbs and nutritionally supportive supplements. The risk of problems increases with age. One out of every 10 people over the age of 65 has some problems, although women are most often affected.

Since kegel exercises for men help reduce your risk of problems and reduce pain in the prostate, why not give them a try? They are easy to do in the privacy of your own home. Tell your younger friends about Kegel exercises for men, too. There are many benefits.

How do I start my pelvic muscle training?

At first you may need to perform these exercises while sitting. As the muscles strengthen you can progress to exercise standing up. Like any activity, start with what you can achieve and progress from there. Remember to use your muscles whenever you exert yourself during your daily activities.

If you can feel the muscles working, exercise them by:

1. Squeezing / tightening and drawing in and up around both your anus (back passage) and urethra (bladder outlet). Lift up inside and try to hold this contraction strongly for as long as you can (1 - 10 seconds). Keep breathing! Now release and relax. You should have a definite feeling of letting go.

2. Rest 10 - 20 seconds - repeat Step 1, and remember it is important to rest. If you find it easy to hold, try to hold longer and repeat as many as you are able. Work towards 12 long, strong holds.

3. Now try 5 - 10 short, fast strong contractions.

• do NOT hold your breath
• do NOT push down instead of squeeze and lift
• do NOT pull your tummy in tightly
• do NOT tighten your buttocks and thighs.
• 
  

Try to set aside 5 - 10 minutes in your day for this exercise routine, and remember, quality is important. A few good contractions are more beneficial than many half-hearted ones and good results take time and effort.

Remember to use the muscles when you need them most. That is, always tighten before you cough, sneeze, lift, bend, get up out of a chair, etc.

How do I improve on my exercises?

Increase the length of time and number of holds you do in succession before experiencing muscle fatigue. Work towards 12 long, strong holds. Increase the number of short, fast contractions - always do your maximum number of quality contractions.

Hints

keep your weight within a healthy range for your height and age

seek medical advice for chronic cough

develop good bowel habits

Anticipate that improvement in pelvic floor muscle strength will take 3 - 6 months of regular training of the muscles.

The best results will be achieved by seeking help from a physiotherapist (with training in continence) who will design an individual training programme especially suited to you. Pelvic floor exercises may also be useful for people on a bladder training.