| By :
Joe Maldonado
Copyright (c) 2011 Joe Maldonado The kegel exercise was named after Dr. Arnold Kegel, and is an exercise for the pelvic floor muscles. This exercise involves the contracting and releasing of those muscles in the pelvic floor. The purpose is to restore muscle tone to the area, reduce the symptoms of urinary incontinence and increase sexual enjoyment. These exercises can be beneficial to both males and females in many ways. There are many factors that may contribute to the weakening of the muscles in the pelvic floor, such as obesity, poor posture and pregnancy and childbirth. The muscles can also be weakened by surgery, as well as the nerves that control the urinary tract. This can make it harder to control the bladder due to involuntary contractions. There are also certain medications that will make it difficult to control your urinary system, such as sedatives, diuretics and narcotics. Overactive bladder can also be a side effect of certain chronic illnesses such as diabetes, stroke, multiple sclerosis and Parkinson Disease. Before starting the kegel exercise, it will be necessary to determine the proper muscles to exercise. Women will be able to do this by pretending to stop the flow of urine. The muscles that are squeezed when doing this are the muscles that should be exercised. Get to know the feeling of where these muscles are located and what it feels like to exercise them. Men will perform the exercise by tightening the anal sphincter rather than the urinary muscle that women tighten during the exercise. This is because for men the pelvic muscles begin in the anal area and lead to the urinary muscles. The pelvic muscles should be contracted and held for roughly four seconds, and then they are relaxed. The process should be repeated around 10-20 times. Make sure that you have allowed the muscles to completely relax between each contraction. As the muscles gain strength, you will be able to contract them for longer periods of time. Try to make time to do these exercises 10 times every day. By doing them this often, you will get the maximum effect of the exercises. Make sure that you do not contract a different muscle group. Focus on contracting only the pelvic muscles. These exercises are very discreet, and you can do them no matter where you are without anyone knowing. However, you will want to avoid doing the exercises during the process of urinating. It is alright to stop the flow of your urine once, just to get an idea of where your pelvic muscles are located. However, you do not want to do your exercises while urinating, or it could lead to a urinary tract infection. Women can have a lot of success doing these exercises after childbirth in order to get their pelvic muscles back to the condition they were in before pregnancy. Men can benefit from doing the kegel exercise in a sense that they will be able to control ejaculation and perhaps even reach multiple orgasms in a single sexual encounter.
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