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muscles support the pelvic organs contract during orgasm aid in childbirth and ejaculation |
and provide core stability |
Abdominal |
Muscle |
Rectum |
Coccyx Pubic Bone |
Bladder |
Urethra |
Anus |
Pelvic Floor Vagina |
Muscles |
Illustration A Side view of female reproductive anatomy Note the location of the pelvic floor muscles |
stretching from the pubic bone to the tail bone coccyx B Frontal view of the pelvic floor musculature which is |
similar in women and men Several pelvic muscles are depicted including the ischiocavernosus bulbospongiosus |
coccygeus pubococcygeus the urogenital diaphragm and others |
In the s Dr Arnold Kegel taught people how to strengthen the perineum the area |
between the anus and the genitals He knew that these muscles are often injured in women |
during childbirth and he instructed women how to contract them reinstating their strength |
in an exercise that came to be known as Kegels Doctors have prescribed Kegels for many |
reasons including treating urinary incontinence ameliorating erectile dysfunction and |
controlling premature ejaculation Kegels are taught by having the patient repeatedly interrupt |
their urinary flow Dr Kegel recommended urinating a spoonful at a time Try this in the |
activity below |
Sexual Activity Contracting the Urinary Sphincter |
The next time you find yourself peeing stop urinating midstream Once you can stop the flow |
completely you have found the right muscles Try urinating for only a second at a time until |
you have voided your bladder Focus on tightening only the pelvic floor muscles keeping the |
abdomen thighs anus and buttocks relaxed This will allow you to isolate the contraction |
Doing this several times will help you identify the muscles and gain conscious control of |
them At that point you should do this exercise without urinating and from any position |
you want |
Chapter Stop Sexually Submissive Behavior |
Most of us learned to brace the Kegel muscles intensely as young children when |
holding it for long periods to avoid the embarrassing experience of urinating in public |
Can you remember an incident in which this muscle was likely traumatized by being braced |
heavily during the traumatic scenario of trying desperately to find a bathroom as a child |
Not only do the muscles surrounding the genitals seize up in these scenarios but distressed |
breathing predominates making the strain worse Most people have a strong tendency to hold |
their breath when performing Kegels and of course this defeats the purpose Therefore |
recommend pairing Kegels with paced breathing |
Sexual Exercise Diaphragmatic Kegels |
Perform hard Kegel contractions as if you were interrupting the stream of urine Do this while |
paced breathing This will build your capacity to activate the pelvic floor muscles without |
holding your breath Hold a forceful contraction during a second passive exhalation and |
then relax for a few breaths Do this times in a row You might also try performing rapid |
Kegels ie one to three per second for a minute |
These muscles contract involuntarily during arousal and orgasm So loosening them up and |
developing their responsivity may enliven your sex life Also after developing the muscular |
strength that comes from pelvic floor exercises men can perform a Kegel at orgasm to |
withhold ejaculation effectively allowing them to experience multiple orgasms also believe |
that strengthening and unbracing these muscles can facilitate female ejaculation and |
squirting |
The next section will provide you with an exercise that will dilate these areas rather than |
constrict them In a previous chapter we learned how important it is to perform forward bends |
after backward bends to neutralize the spine believe that performing Kegels without |
exercising the antagonist muscles leads to similar imbalances For example there is evidence |
that performing Kegels can lead to incomplete emptying of the bladder and this is a risk factor |
for urinary tract infection and other maladies As you might have guessed the counterpose for |
a Kegel is complete bladder emptying |
Exercise the Muscles that Expel Urine |
Interestingly the Kegel contraction is braced involuntarily during social competition |
Kegels result in a retraction of the clitoris penis and testicles potentially making them less |
conspicuous to a competitor believe that in this they are submissive and intended to hide |
the genitalia It is like the sea slug withdrawing its gill or the snail withdrawing its eyestalk |
Male monkeys and apes are frequently observed hiding their erections from other males |
especially from males above them in the hierarchy They dont want to be attacked for being |
aroused This is why think genital retraction due to chronic Kegel contraction is an innate |
defense mechanism protecting subordinates from sexually dominant individuals It is yet |
another display equivalent to a collapsed posture believe that losing tone and developing |
partial contraction in the pelvic region is a selfhandicapping mechanism that assumes |
advertising ones level of sexual arousal is dangerous |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
If you have balanced tone in your pelvic muscles your flaccid penis or clitoris will increase |
and decrease in size with your arousal level If you have strain or poor tone the flaccid organ |
may remain at its smallest possible size until full arousal is reached Most people are aware that |
the penis and clitoris shrink in size when exposed to cold In fact penile length decreases by up |
to in the defensive response to low temperature believe men with a history of chronic |
intimidation and sexual subordination are more likely to exhibit this kind of shrinkage when |
flaccid This likely corresponds to the grower vs shower dichotomy referenced in popular |
culture The growers may be men with a more extensive history of being sexually intimidated |
This may be reversible by performing the opposite of the Kegel |
It is easy for both women and men to pinpoint the muscles that expel urine They speed up |
the stream These muscles include the lower abdominal muscles and the bladder detrusor |
muscle They aid in the expulsion of urine by increasing the pressure applied to the bladder |
wall The stream of urine will cease when the bladder has been voided but the muscles |
themselves can still be contracted If you continue to squeeze the expulsive muscles very firmly |
after you finish urinating you will realize you can flex these muscles through their full range |
Most people never use this full range creating a missing corner of dormant muscle |
Thus it is also a reservoir that you can tap into and rehab Think of the exercise as an |
antikegel As we have seen in previous chapters sometimes the only way to free muscles |
from partial contraction is through hard full contractions |
Sexual Exercise Contract the Expulsive Muscles |
The next time you urinate try to expel the urine more forcefully than usual Steadily increase |
the force as you empty your bladder As it nears empty do not let up Instead squeeze the |
related muscles hard even after the stream stops Notice the posture that your lower back |
and lower abdomen have taken on and remember the feeling of contracting this muscle so |
that you can do it later After you have emptied your bladder continue to squeeze the |
muscle at to maximum force for an additional seconds It may ache tenderly |
but performing this exercise each time you urinate will make this aching disappear within a |
matter of days |
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