17 Mar 09 KEGEL EXERCISES FOR STRONGER ORGASM AND STRESS INCONTINENCE

Kegel exercises are done by tightening and relaxing the muscles used to stop urination. Strengthening these muscles can prevent and improve urinary incontinence, improve sexual sensations, and aid recovery from childbirth. Because they are internal muscle exercises, Kegel exercises can be done anywhere, anytime. Do at least five in a row several times a day:

1. Tighten muscles a little and hold for five seconds.

2. Tighten a little more and hold for five seconds more.

3. Tighten as much as possible and hold for five seconds more.

4. Relax the muscles in reverse steps, holding five seconds at each step.

To benefit from Kegel exercises, you must isolate the correct muscles. For women to be sure they are isolating the correct muscles, they may insert two fingers into the vagina the first time they try the exercise. They should be able to feel pressure around their fingers when they squeeze the correct muscles. Once the correct muscles have been located, it is unnecessary to insert the fingers to do the exercise.

Men who do Kegels must be sure to constrict the urethra as well as the anal sphincter.

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