kegel exercise technique
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kegel exercise technique - A You Tube Video
Bogus Kegels Don't Work; REAL Kegels Do! 2 of 2
Do You Have A Weak Bladder? Kegel Exercises Can Help
If a weak bladder is causing stress and anguish for you, Kegel exercises are a safe and effective way to end this problem. Read on to learn how strengthening your pelvic floor muscles can help you with this issue.
Why Do Kegel Exercises Help End Excessive Urination?
A very common cause of having to urinate frequently is weakened pelvic floor muscles. This can happen after a woman has a baby, or it could be due to being overweight. Age is another risk factor, especially in post-menopausal women. As estrogen levels drop, a general relaxation in the area can result, leading to an overactive bladder and possibly urine leakage, especially if you cough, laugh, or sneeze.
Most people think that only women are helped by doing this. You may be surprised to learn that studies have shown that men can also benefit from strengthening this area, especially after prostrate surgery.
Finding The Right Place
Sometimes it can be hard to find the right area. An easy way to do it is to try to stop urinating when you're in the bathroom. You may find it nearly impossible to do this, but you'll know which area needs to be strengthened.
You may think that stopping and starting the urine flow is a neat way to make this area stronger, but actually, it's not. Instead of making things better, you may make them worse, as repeatedly stopping the flow can cause weakness in the area. Incomplete emptying, which can lead to urinary tract infections, may also occur.
If you still can't find the right place, don't worry. Your doctor can help you with this. Sometimes a technique called biofeedback is helpful. Electrodes are attached to the area, and wires are run to a computer, showing you which area you should be working on.
How To Do Kegels
After you've found the right place, go the the bathroom to make sure your bladder is empty. Sit or lie down. Contract the pelvic floor muscles and hold them for three seconds. Now relax for three seconds.
That's all there is to it. Repeat this ten times, and do three sets of ten. You can do these several times during the day, just about anywhere you go. Nobody can tell you're doing them by looking at you.
Once you find it easy to hold for three seconds, increase the time to four seconds. Eventually you can work up to holding for ten seconds, and relaxing for ten seconds.
It's hard to believe that something this simple can make such a big difference. You should start seeing results within a couple of months, including better urine control, and less urinary leakage. You should continue to do these for the rest of your life, to prevent any problems from recurring.
Don't suffer any longer from a weak bladder. You may be able to find relief quickly and easily by strengthening the proper muscles.
About the Author
D. Lillian Norris enjoys sharing her knowledge of natural healing. Now there's a natural remedy available that can relieve your weak bladder quickly and safely. Don't spend another day suffering from urine leakage and stress incontinence. Sign up for your free newsletter right now at http://www.YourOveractiveBladder.com
Questions & Answers about kegel exercise technique
What exercise is most effective for helping with Premature Ejaculation? And why?
I am just learning about premature ejaculation as of a week or so ago. Wasn't really sure if I had it or not. After research and talking to my lovely wife its something we are coming to terms with. However there are many different resources online that produce a lot of different solutions. I am wondering prodominately about kegels and reverse kegels. Why are they effective and what is the best technique/schedule for them.
My I disagree strongly with masturbation so I have limited myself in some of the self help remedies out there. But the exercises are a real possibilty. I am just worried that regular kegels might hurt matters. As well as trying to do what seems like a much more mysterious reverse kegel.
Lastly will my abs tense when I am doing a reverse kegel?
You need to train your PC muscle (pubococygeus muscle ).
Everything you need to know is in an excellent book called 'How to make love all night and drive a Woman wild' which now seems to be available online as a free pdf at:
http://www.qualitybooksonline.com/sex-all-night.pdf
What this book will do is to teach you an amazing level of sexual self control and eventually you wil be able to seperate ejaculation and orgasm completely so that you can enjoy multiple orgasms with your Wife and ejaculate exactly when you want to.
As another person has said though you need to unhook from your ideas about masturbation being a negative thing if you're going to succeed with this.
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Posted: October 14th, 2009 under Kegel Exercise.
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