Kegel Exercises: A Comprehensive Training by A. A.BAKER

Author:A. A.BAKER [A.BAKER, A.]
Language: eng
Format: azw3
Published: 2016-01-18T16:00:00+00:00

“Some men find that tightening before they do such things helps them to regain control. The muscles also help to make sex pleasurable.”

Identifying Muscles and Understanding situation:

The first thing you need to do is identify the correct muscles. Sit comfortably with your knees slightly apart. Imagine you are trying to stop yourself passing wind – lift up the muscles around your back passage (without tightening your buttocks, tummy muscles or holding your breath) then relax the muscles.

Now try to imagine you are on the toilet and stopping yourself from passing urine (you may find this more difficult but you should be able to feel the muscles move) – relax and try again.

Once you have mastered this try to lift the muscles upwards as you tighten. Do this whenever you are about to cough/sneeze, or before you reach the toilet. The tightening/lifting action will help to calm the bladder and will help you ‘hold on’. However it must be practiced regularly for it to be effective.

After identifying pelvic floor muscles, begin these exercises by emptying your bladder. (Lie down with your head slightly elevated – at a 20° and your knees bent comfortably, a relaxed state. Try repeating this relaxation technique: first, tense your fist into a tight ball and count to five. Then, completely relax your fist. Can you feel the difference between the two states? It is important that you are able to do so. Now, contract your abdominal muscles tightly for a few seconds; then relax them completely. This is the way your stomach muscles should feel when you do Kegel exercises: relaxed.

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