Kegel exercises are a fairly easy way to gain more control over the pelvic floor. The pelvic floor is a complex system of different muscles that play a role in urination, but it can also be important in terms of orgasm and ejaculation.
This technique was originally developed by the American urologist Arnold Kegel in the late 1940s to treat patients with urinary incontinence. Some of the women who performed the contraction exercises reported not only better ability to hold urine, but also greater genital sensation and more intense orgasms. In men, the positive effects on premature ejaculation were described in the 1950s.
Performing pelvic floor exercises can benefit men and women alike and can be done at any time.
Here are some important points about Kegel exercises:
- Pelvic floor exercises are also known as Kegel.
- Kegel exercises can be performed while sitting, standing, walking, and lying down
- Kegels can also be performed during pregnancy and after delivery
- The pelvic floor is made up of many different muscles
- Symptoms of pelvic floor dysfunction include urinary leakage and difficulty of the bowel to stomach
- The pelvic floor can be weakened by prostate and gynecological surgery
- Pelvic floor muscles can also be weakened by chronic sneezing due to allergies.
- Using Kegel during urination could lead to cystitis
- Kegel exercises can improve men’s performance in bed.
What are the pelvic floor muscles?
The pelvic floor muscles are an important muscle group, both men and women have had a positive impact on urinary and fecal incontinence, in orgasms, in stabilizing the connection of the pelvic joints, venous and lymphatic drainage. Also working in conjunction with the abdominal and back muscles help stabilize the spine.
In addition to the above characteristics, the pelvic floor muscles help control abdominal pressure that causes stress during exercise.
The pelvic floor is made up of several muscles:
- Superficial transverse perineal
- External anal sphincter (EAS)
- Urethra compressor
- Urethrovaginal sphincter
- Deep transverse perineum
- Pubococcygeal, iliococcygeal
- Coccygeal / Ischiococcygeus
- Internal shutter
Symptoms of pelvic floor dysfunction
There are a variety of symptoms associated with pelvic floor dysfunction, many of which are vague and associated with other medical conditions.
Symptoms associated with pelvic floor dysfunction include:
- Urinary incontinence (leak) from laughing, coughing, sneezing, or sports
- Difficulty urinating or defecation
- Uncontrolled flatulence
- Pelvic pain
- Back pain
- Pelvic organ prolapse
Causes of pelvic floor dysfunction
Pelvic floor dysfunction occurs when the pelvic floor muscles become weak, stretched, or tightened. Pelvic floor muscles can be weak from an early age, gradually weakening over time, or weakened from a single cause.
As with many other medical conditions, there are certain situations and conditions that put a person at higher risk for developing pelvic floor dysfunction.
Factors that can increase the risk of pelvic floor dysfunction include:
- Pregnancy and childbirth
- Overuse or underestimation of muscle groups
- Back pain
- Constipation or stress with bowel movements
- Being overweight or obese
- Conditions such as asthma and allergies that cause chronic coughing or sneezing
- Pelvic injury
- Surgery such as gynecological or prostate.
Elite athletes, such as runners and gymnasts, are at higher risk for pelvic floor dysfunction, as their muscles weaken as time goes on.
How to train the pelvic floor
In order to strengthen and tone the pelvic floor, there are now a multitude of exercises available and the pelvic floor also plays a decisive role in various forms of exercise and sports, such as yoga or Pilates. The following two contraction exercises can help strengthen and keep the male pelvic floor in shape:
Interrupting the urinary stream while urinating
By intentionally contracting the pelvic floor muscles, the urinary stream can be interrupted during urination. Urine is only deposited “in small voids”. This bodily experience can be very helpful in improving ejaculation control.
For many men, interrupting urinary flow is not a great challenge. However, the exercises are not equally easy for every man to learn, and many fail to stop urinating immediately. As with any other muscle training, practice makes perfect.
Sphincter contraction in the anus
Through this exercise, the sphincters and other parts of the muscle in the area of the intestinal outlet (anus) are trained. The best way to do this exercise is to imagine holding the chair. The contractions produced in this way strengthen various muscle parts of the pelvic floor.
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How often should the exercises be performed?
The exercises of contraction of the muscles of the sphincter of the intestine or the interruption of the stream of urine, once learned, you should try to perform them 20 times without tensing the muscles of the abdomen or legs. The frequency of exercise should be gradually increased until about 40 contractions are possible.
This “training” will not be noticed by others around you and can be easily carried out in everyday situations: when making a phone call, when going up in the elevator or when waiting at the bus stop. You should not be discouraged by the initial difficulties in mastering the pelvic floor muscles.
Finally, if you do 40 repetitions, you can change the exercises: the muscles must be tense and stay in that position for a few seconds. Thereafter, muscle tension should be slowly released, until complete relaxation. Again, this exercise must be repeated 20 times.
The idea of sitting on the toilet can contribute to the success of this exercise. The goal is to consciously “open” the pelvic floor and close it again. The exercise can be combined with the one described above. Both movements should, however, be perceived separately from each other. The number of repetitions should be slowly increased again until about 40 to 50 contractions and “opens” are possible.
How is the Kegel technique implemented during intercourse?
By starting the relationship with at the so-called point of no return, after which ejaculation can no longer be avoided, does the trained pelvic floor tighten and relax? deliberately again to avoid premature ejaculation. Through this movement, the flow of arousal should be interrupted for a short time and ejaculation should be delayed.