Kegels for Her
Most people relate Kegel exercises (Kegels) to women and childbirth. But did you know having strong Pubococcygeus (PC) muscles, the muscles that support the organs of pelvis, can help keep you healthy and avoid “accidents”? Plus, depending on what type of procedure you had to treat bladder cancer, your doctor may strongly recommend them.
Performing Kegel exercises could be for you if:
You really don’t want or need a full anatomy lesson here so, let’s get into it. How do you do the exercises and how can Kegels possibly improve my sex life?
Locating the muscles
One of the easiest ways to locate your PC muscles is to stop your urine when you go to the bathroom. When you “clench up,” those muscles you feel are your PCs so, when the pee stops, you know you’ve found the right muscles. Also, it's not a good idea to exercise the PC muscles only through stopping your urine, but you can do your exercise almost anyplace and no one else will ever know what you’re doing. You can exercise in the car, at your desk or even waiting in line. Some writers do recommend lying on the ground but please remember: do what works for you.
To strengthen your PCs, contract (squeeze) and hold the muscles for 5 seconds then release. Repeat the squeeze/release pattern 5 times to start then, work up to 10 seconds - repeating 10 times. It's that simple, and you’re well on your way to strengthening your pelvic muscles and having stronger orgasms. Focus.
To get the most out of these exercises, try to contract only your PC muscles. At first, you may squeeze your stomach, butt or legs muscles. You don't want that. With practice and time, you’ll be able to focus and squeeze your PC muscles. Also, remember to breathe.
Wash. Rinse. Repeat.
The way to getting stronger PC muscles is to repeat the exercise over and over again. To start, you can perform the exercise 3-times per day. It's that easy…do it in the morning, around noon then, at night. Once you get going, try 10 times per day. I know that’s a lot so do what feels good to you. When I was younger, I was doing 300 contractions, 3 times per day! Needless to say, my orgasms were really strong. Yes, gentlemen can do Kegel exercises, too.
Is it working?
Since the Kegel muscles are internal, you really won't be able to see them getting stronger. Please remember, it will take time. You may not have the bladder control you’d like overnight but here are a few signs the Kegel exercises are working:
- The ability to hold contractions longer & do more reps
- Less urinary accidents
- Drier undergarments
- Stronger orgasms
One of the most important things I can say is to be consistent. Do your best to make exercising your PC muscles apart of your daily routine. They even have apps to remind you to do your Kegel exercises!
Yes, stronger orgasms. While strengthening your PC muscles can really help with bladder incontinence, another side effect is stronger orgasms. The muscles that contract during orgasm are the same muscles that you’re exercising during Kegel exercises. Therefore, the stronger the PC muscles become, the stronger orgasms you will have.
If you feel you are having trouble in locating the proper muscles to exercise or are not sure you’re doing it correctly, please talk to your doctor. Plus, you should not feel any discomfort while performing this pelvic exercise. If so, please contact your doctor. If you are recovering from any type of bladder surgery, discuss Kegels with your doctor before you begin.
In closing, having a strong pelvic floor is good for your personal health and sexual health. Since a percentage of women report having bladder incontinence due to surgery, childbirth or age, exercising your PC muscles can really help with those issue.
How are you raising bladder cancer awareness this month?