1.Introduction and why?
Hello guys, today, I’m gonna share with y’all a very good and useful exercise that I think everyone should know. It’s called “Kegel Exercise” which targets a muscle group that’s often neglected and hard to target. Namely, the pelvic floor muscle. The exercise is very simple and subtle. One could do this anytime and anywhere and for women, Kegel exercises can also be done during pregnancy or after childbirth. I would suggest to make Kegel exercises part of your daily routine. You can do Kegel exercises discreetly just about any time (while I was typing this post, I was doing Kegel exercise 😉😉). Whether you’re sitting at your desk or relaxing on the couch, you can do it and nobody will notice what you’re doing. Just like normal muscle stimulating exercise, it involves repeatedly contracting and relaxing the muscles that form part of the pelvic floor.
Why??? You might ask. Why should people do the Kegel exercise?
Kegel exercises are one of the most effective ways of controlling incontinence, improving sexual functions, ease symptoms of ED without medication or surgery. Both sex can benefit from doing Kegel exercise. There are many factors that can weaken your pelvic floor muscles, including pregnancy, childbirth, surgery, aging, medical treatment (e.g.prostate cancer treatment), excessive straining from constipation or chronic coughing, and being overweight. Having weak pelvic muscles can leed to many symptoms like leakage of urine while sneezing, laughing or coughing (stress incontinence), having a strong, sudden urge to urinate just before losing a large amount of urine (urinary urge incontinence), leakage of stool (fecal incontinence).
The following video shows in detail anatomically in 3D where the pelvic floor muscles are and what to expect when the muscles are contracted.
2. Locate the pelvic floor muscle
Now you knowing anatomically where those muscles are located, but the problem is how could I activate those muscles and do the exercise. It’s not obvious like my bicep workout. Don’t worry. I will give you some tips of activating those muscles. Now pretend you have to urinate and then hold it. (or you could try this when you’re really urinating) You relax and tighten the muscles that control urine flow. This is a way to locate the muscle group and a glance of how it feels like when contracting them. However don’t make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegel exercises while emptying your bladder can actually lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.
Another way of locating the muscle group is to imagine that you are trying to keep yourself from passing gas. By inserting fingers into orifices, one could locate the muscle group more easily. For women, you could try inserting a finger into your vagina, tightening the muscles as if you are holding in your urine, then let go. You should feel the muscles tighten and move up and down. For men, you could try inserting a finger into your rectum. Tighten the muscles as if you are holding in your urine, then let go. You should feel the muscles tighten and move up and down. For men, you could try to throb your (semi)-erected penis and noticing that a dent at the base of the penis while doing it. Make sure you are not tightening your stomach, thigh, buttock, or chest muscles.
3. Exercise Procedure
Once you know what the movement feels like, do Kegel exercises at least 3 times a day:
- Make sure your bladder is empty, then sit or lie down. It doesn’t matter what position you use. At first, I lie down with legs up. This way I can see my perianal area and notice what changes while contracting the muscles.
- Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds. (10 sec for better result)
- Relax the muscles and count 3 to 5 seconds.
- Repeat 10 times, 3 times a day (morning, afternoon, and night).
Breathe deeply and relax your body when you are doing these exercises.
After 4 to 6 weeks, you should feel better and have fewer symptoms. Keep doing the exercises, but do not increase how many you do. Overdoing it can lead to straining when you urinate or move your bowels.
4. Some tips and Cautions
- Once you learn how to do them, do not practice Kegel exercises while you are urinating. Doing the exercises while you are urinating can weaken your pelvic floor muscles over time or cause damage to bladder and kidneys and it may also lead to infection.
- In women, doing Kegel exercises incorrectly or with too much force may cause vaginal muscles to tighten too much. This can cause pain during sexual intercourse.
- It may take several months for your incontinence to lessen once you start doing these exercises.
- Do not hold your breath.
- Do not push down. Squeeze your muscles together tightly and imagine that you are trying to lift this muscle up.
- Do not tighten the muscles in your stomach, buttocks, or thighs.
- If you’re having trouble doing Kegel exercises, don’t be embarrassed to ask for help. Our bodies are not embarrassing. I wish I convinced you by using myself as an example. Talking to doctors about your issues is important. Your doctor or other health care provider can give you important feedback so that you learn to isolate and exercise the correct muscles in this case. Your doctor might offer a biofeedback session if necessary (e.g. serious fecal incontinence). During a biofeedback session, your doctor or other health care provider inserts a pressure sensor into your vagina or rectum. As you relax and contract your pelvic floor muscles, a monitor will measure and display your pelvic floor activity.
Ever since the first time exposure which happened in 1948, it becomes more and more important. The American gynecologist Arnold Kegel first published a description of Kegel exercises. These muscles are responsible for many biological functions such as :
This simple yet effect exercise for alleviating many symptoms has become more and more popular and I think everyone should know this exercise. From popular prescribed exercise for pregnant women to prepare the pelvic floor for physiological stresses of the later stages of pregnancy and childbirth to treatment and prevention of vaginal prolapse and uterine prolapse in women and from treatment of prostate pain to treatment of benign prostatic hyperplasia (BPH) and prostatitis in men, Kegel exercise scores 100 on NakedWill importance scale. One of the most well-known use of Kegel exercises is to help improve ED and premature ejaculation. It really helps. There are many videos online where physicians use Kegel exercise as a natural cure with or without medication.
I still remember that when I first started doing my Kegel exercises, I was neither able to repeat the exercise 10 to 20 times nor could I hold the contraction for 10 seconds. I stick to the exercise everyday and gradually I saw improvement. It’s like a workout plan and it works. I wish this post with explicit demonstration can help those who are in search of information on Kegel exercises. Thank you for reading. Let me know what you think. Stay healthy and stay naked
Books on men
Men far too often ignore, or are too afraid to discuss, their private health concerns. And society often impose unrealistic impression of being a “real man”, which includes surpressing emotions, enduring pain and a sick emasculating connotation to the word “help”. All these factors combined with the embarrassment of talking about issues related to genitals lead to deterioration of already bad situation. Here I’ll share some books that answer all of the questions, problems or issues you’ve ever had surrounding the mystery of your genitals.
- The Penis Book: A Doctor’s Complete Guide to the Penis–From Size to Function and Everything in Between
This book is a general guide on our little buddy downstairs. It covers from sexually transmitted infections to the science of blood flow, The Penis Book prominently features an easy-to-follow holistic five-step plan for optimum penis health, including plant-based eating recommendations, information on some penis-healthy foods, and suggested exercises for penis wellbeing. I think having a basic understanding is crucial because if one understands how our genitals function, one wouldn’t fall into fake boner pills ads or questionable enlargement devices or practices.
- Coping with Erectile Dysfunction (How to Regain Confidence and Enjoy Great Sex)
This is a book recommended by lots of sex therapists. I put this book here because Kegel exercise are not like other exercises, say, bicep or hamstring workout. People often search for info when there are visible symptoms and concerns are raised. Most ED is psychological. Having a comprehensive understanding of ED and find out the root of the problem are the ways to go.
- Kegels Are Not Going to Fix This: The latest medical understanding of pelvic floor disorders and their impact on quality of life
There are many “books” on Amazon ( I stick to this platform because I want to provide books that are available worldwide… well at least for as many countries as possible) Many of them are pamphlets and the information is not well-organized. Also many of them focus too much on sex. However, there are many good book on Kegel exercises for women. Weak or damaged pelvic floor muscles may lead to uncontrolled release of urine, feces, and gas. For women, a visible bulge in your vagina. A cervix that sticks out of your vaginal opening. Sticking your fingers into your vagina (for women only)or butthole (for men and women) to remove poop. Painful, embarrassing sex. Although this book focuses on women, I think some of the information is also valuable for men too.
Thank you guys for reading my blog posts. 😃😃😃 I'm glad if I could offer a sliiiightest help. Let me know what you think about this post~~ and don't forget to share share share 😃
7. References (literature and papers)
- Goetz LL, Klausner AP, Cardenas DD. Bladder dysfunction. In: Cifu DX, ed. Braddom’s Physical Medicine and Rehabilitation. 5th ed. Elsevier; 2016:chap 20.
- Newman DK, Burgio KL. Conservative management of urinary incontinence: behavioral and pelvic floor therapy and urethral and pelvic devices. In: Wein AJ, Kavoussi LR, Partin AW, Peters CA, eds. Campbell-Walsh Urology. 11th ed. Philadelphia, PA: Elsevier; 2016:chap 80.
- Patton S, Bassaly R. Urinary incontinence. In: Kellerman RD, Rakel DP, eds. Conn’s Current Therapy 2019. Philadelphia, PA: Elsevier; 2019:1081-1083.
- Wikipedia on Kegel exercise
1.Introduction Today, I’m gonna introduce you a very effective and nonexpensive way to detox your body. It has a long long history. That is ENEMA~~ ah by the way, someone told me that the word