KEGEL TECHNIQUES
Once you've found your PC muscle, you can start doing the Kegel
exercises anytime you feel like, in the car, in the office, etc.
You want to exercise your PC muscle on a daily systematic basis.
These are the PC Exercises:
1. Perform quick PC CLAMPS. Contract
and release repeatedly. Start with sets of 20, then build to
100 or more. Try to do at least 250 PC clamps daily,
for the rest of your life. Your goal is to be to do 1,000
clamps a day.
2. Practice LONG CONTRACTIONS by holding
the PC muscle clamped tightly for thirty seconds, or as long
as you can manage.
3. Try doing STAIR STEPS: flex and
relax in increments. Flex for a couple of seconds, loosen
for a couple of seconds. Do this repeatedly.
4. PC FLUTTER: Flex your PC muscle
as slowly as you possibly can. Once you've finished the
slow flex let go. With practice your PC will "flutter,"
and you'll feel energy sparkling up your spine. Concentrate on
deep, slow breathing while you practice this technique.
This is a good boost of energy when you're feeling down!
5. When you urinate and you want to
get the last drops out, you use your PC muscle in the opposite
direction. By doing this you'll feel your anus open and
the feeling will be different. This is known as the PUSH OUT
PC.
Most men can do Kegels anywhere, since they're seldom aroused
by the exercises. Continued over a lifetime, the exercises
can help men and women avoid urinary incontinence as they
age. That, plus greater arousal, enhanced orgasms and longer-lasting
sex, make Kegels one of the simplest, most beneficial exercises
a man or woman can do throughout their lifetime.
Psychologists and sex experts have prescribed Kegel exercises
to thousands of male patients, many of whom were troubled by
erection problems. Most who did the exercises reported firmer erections than ever before. Others reported
increased sexual sensation, more intense orgasms, and the ability
to delay ejaculation. And most surprisingly, some of the
men were eventually able to have multiple orgasms!
Keep practicing!
