A sedentary lifestyle, long hours behind the wheel, and ignorance about the importance of exercising this group of muscles result in the exacerbation of conditions such as urinary incontinence.<\/p>\n
Well-exercised pelvic floor muscles enhance sexual pleasure in both men and women.<\/p>\n
The term \u201cpelvic floor muscles\u201d refers to all muscles located between the lower surface of the pubic bone and in front of the sacrum (coccyx); in fact, they form a swing which supports the rectum, the urinary bladder and the uterus in women.<\/p>\n
Arnold Kegel (1894-1981) was an American gynaecologist who, in 1948, devised exercises that strengthen the pelvic floor and that bear his name, as a non-surgical treatment for pelvic relaxation.<\/p>\n
The key to the Kegel exercises\u2019 success is to understand exactly which muscles we need to contract and relax.<\/p>\n
The easiest way to do this is to willingly interrupt urination. Of course, this must be done just a few times, until we have understood the group of muscles to which we refer: willingly interrupting urination may lead to urinary tract infections. That\u2019s why the correct way to do Kegel exercises is on an empty bladder.<\/p>\n
Kegel exercises: Initially, we should make sure the muscles are contracted for 2-3 seconds. Once we have mastered the technique, we can have a programme of at least 5 sets of 10 repetitions of the contractions.<\/p>\n
Kegel exercises can be done while we are in our chair or standing; they can be done while we are driving, at the office and while we are cooking.<\/p>\n
Lastly, they can also be done during intercourse, when the penis is in the vagina, a technique which will add pleasure and guarantee a stronger orgasm for you and your partner, and, of course, help you with any incontinence issues.<\/p>\n
In fact, French doctors do not perform incontinence surgery on women unless they have previously completed 3-6 months of Kegel exercises: they have observed that surgery has better results following a set of exercises, as the tissues have become stronger.<\/p>\n