Help Your Bladder Control Problem: Master Kegel Exercises With PC Muscle Exercise and Kegal Excersise
The most basic of the PC Muscle Exercises, Kegel Exercises or Kegal Excersise, can help you overcome a bladder control problem. Understand them and incorporate them into your daily routine for a better quality of life.
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Doing Kegel exercises helps tone and strengthen the pubococcygeus or PC muscles. These muscles form the "floor" of the pelvis. The health of the PC muscle plays a vitally important role in bladder control. as well as sexual arousal and climax.
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Men Should Do Kegal Excersise Regularly
PC Muscle exercises helps bladder control problem and prevent incontinence. Many other problems of the pelvic floor are often associated with aging and are helped by PC muscle exercise.
Kegal excersise also increases genital area bloodflow. This supports sexual arousal.
Also, Kegal excersise strengthens and tones the muscles that are involved in ejaculation. Men who practice Kegel exercise, with additional work, can gain greater control over the timing of their ejaculations during intercourse.
Women Should Do Kegel Exercises Regularly
Kegel exercises helps prevent bladder control problem, such as incontinence. Many other problems of the pelvic floor are often associated with aging and are helped by PC muscle exercise.
Kegal excersise increases the bloodflow to the genital area, and so support sexual arousal mechanisms.
In addition, Kegel exercises both strengthen and tone the muscles of the vaginal canal. Women who use Kegel exercise can, with some additional work, improve capacity to orgasm by vaginal play. This can increase both the intensity and the frequency of orgasm.
Kegal excersise also helps treatment of sexual difficulties such as vaginismus and dyspareunia (pain on vaginal intercourse).
Lastly, Kegel exercises help strengthen and tone the musculature of the pelvic area. Vaginal delivery during childbirth can be easier with a toned PC muscle.
Find Your PC muscles
Before starting PC muscle exercise, you must first find your PC muscle.
Men and Women, go to the bathroom and sit on the toilet. Start urinating.
While urinating, stop and start your stream of urine several times. The muscles used to stop your stream are your PC muscles. You may find that you are also squeezing your anal muscles at first. With more practice at kegel exercises, you will be able to separate out the muscle groups that you are able to exercise by squeezing.
Doing Kegal Excersise Regularly Will Help You Bladder Control Problem
Try to squeeze your PC muscles as hard as you can for a count of three seconds. Then relax them. When you first start doing Kegel exercises, see how many times you can do PC muscle exercises before the PC muscles feel tired.
Like any other exercise routine. you want to increase the number and intensity of sets you can do. You can plan a suitable exercise routine, just like you would if you were toning and strengthening any different muscle group by going to the gym every other day. Suppose you start your Kegel exercises by being able to do only 5 strong squeezes. Try Kegel excercises of 3 sets of 5 once or twice a day for the first week. After that first week, you can try increasing to 3 sets of 8 strong squeezes each.
Ideally you want to work up to 3 sets of 30 (or even more!) strong squeezes, you are probably healthy enough for most purposes, and need only to maintain this level of fitness by doing these 3 sets just 4 times a week (instead of once or twice a day).
You can also practice varying the type and timing of the Kegal excersise while you train the PC muscles. Try quick flutters, slow clenches, and any other PC squeezes you can think of. You will become more familiar with the PC muscles. Try to notice also when you also squeeze your abdominal muscles or your anal muscles. When you are doing Kegal Excersise properly, you only squeeze your PC muscle.
Remember, you should try to separate out Kegal excersise from anal squeezing. If you have any doubt about whether you are doing PC muscle exercises, you can find your PC muscle while urinating.
After you become skilled at kegel exercises, you will be able to do them without anybody else even knowing what you are doing. You will be able to do Kegal Excersise anywhere you want - shopping, meetings, classrooms, anywhere!
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