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A Couples Company Exclusive: Kegel Exercises

by Chris Murray 
Medical Illustrations & Female Experiential Input by Laura Dawn Lewis


Dear Chris

I would like a detailed explanation of the "Kegel" pretty much the pro sexual effects of it and the benefits. I am 45, my girlfriend is 34; she has problems reaching climaxes. She gets close all the time but seldom climaxes. I understand Kegel exercises will help her achieve orgasm and I would like to be able to tell her how to do them. I haven't been able to find an explanation satisfactory that I feel she could use. Can you please explain Kegels for  women and how these benefit them.....thanks.

Mr. Diz (M) 45
Boston, MA

Diz, thanks for writing. 

The commonly referred to “Kegel” Exercise was name so because of Arnold H. Kegel M.D., F.A.C.S. Assistant Professor of Gynecology University of Southern California School of Medicine 1948.  Let's see if I can put this in a format your girlfriend can understand, use and benefit from! 

THE OFFICIAL EXPLANATION:
This may be a little bit too technical for most.

Dr. Kegel’s research involving the Pubococcygeus is a concept that primarily deals with post pregnancy and urinary stress incontinence, the sexual benefits where just a bonus.  He proved that the PCG (Pubococcygeus) would be able to regenerate even after a prolonged state of misuse or complete neglect resulting in near total atrophy and that this muscle can be increasingly strengthened through controlled vaginal contractions starting from a manual contraction and eventually becoming a reflex contraction.  This is based mainly on the idea that consistent exercise would increase both the strength and the elasticity of muscles, in this case the PCG (Pubococcygeus).

Pubococcygeus, this is a muscle in the posterior surface of pubis and anterior half of fascial line over the obturator internus.

THE REAL PEOPLE EXPLANATION:

Pubococcygeus, which non-doctor people refer to as the Kegel Muscle  is in the groin area and helps control the vaginal opening and the passage way for the bladder.

For 18 years Dr. Kegel study this area of the body and specifically this muscle.  He found that, as an average 1 out of 3 woman did not realize that this muscle was capable of being controlled (the muscles of the vagina).  In many of these women this muscle was extremely atrophied (withered).  Fortunately he found that the muscles of this region are uncommonly resilient, in how much they can be stretched as in the case of childbirth and to what level of deterioration that they can recover from.     

WHAT IS THE DIFFERENCE BETWEEN AN UNHEALTHY 
KEGEL MUSCLE & A HEALTHY KEGEL?

Think of a rubber band.  When that rubber band is new, it is tough and snaps back.  As it ages, it becomes fragile, cracked and doesn't hold well.  A healthy Kegel is like a new rubber band: tight, taunt and resilient. An unhealthy Kegel is like an old rubber band, overly relaxed, loose and not functioning correctly. 

HOW TO TELL IF YOUR 
KEGEL IS OUT OF SHAPE:

When inserting a finger into the vagina to the second joint (or about 3 to 5 Centimeters),  if the vaginal walls feel as if they give in all directions (If you can push and there is little resistance, if it feels like Jell-o is behind the walls rather than compressed foam barriers, the Kegel muscle is out of shape).  

You'll need to feel in all directions.  Between 1 1/2 and 2  inches in you will feel a soft mushy portion on the abdomen side of the vaginal wall, (as apposed to the spine side) about the size of a quarter.  This is suppose to be mushy.  The common term for this spot is the G-spot.  Gently scratch the G-spot with a fingernail and the Kegel muscles should begin to fluctuate and twitter in response. 

Weak Kegel muscles cause a decrease in sexual sensation for both her and him by reducing the amount of pressure throughout the length of the vagina.  She is unable to hold him inside (clamp her vaginal walls around his inserted penis) and he is required to move faster and pump more to create friction, numbing any chance she has to orgasm.

Kegel muscles out of shape may result in the depth or length of the vaginal channel diminishing.  For many women this is the cause of painful intercourse.  Until she is fully aroused,  her cervix remains in place. Only at full arousal does it draw back making the passageway longer.  When a man becomes aroused, his penis enlarges in length and width.  When a woman is aroused, her cervix pulls back and elongates her vagina to accommodate him.  Without healthy muscles in the region to do this, inside he becomes a battering ram slamming into a cervix which is too close for comfort.  For a woman inside, this feels like someone just grabbed her uterus and tried to pull it through her belly button. 

In Summary:

HEALTHY KEGEL MUSCLE:

Tight (even pressure on all walls )

Feels like strong miniature bicep muscle beneath the vaginal wall surrounded by a thin sheath  of cellophane. You will feel this when you press on the wall.  You will have to look for it.

Tickling the G-spot or stimulating the area causes the vagina to elongate which you can feel happening. 

SIGNS OF AN UNHEALTHY KEGEL MUSCLE

Loose (some areas may be tight while others feel like you just stuck your finger in a bog).

Jell-o like consistency inside the vagina

Frequent pain during intercourse where it feels like he's too big for you.

Incontinence or bladder control problems, (which can also be caused by illness so have these checked out).

Difficulty holding tampons in place

HOW TO STRENGTHEN THE KEGEL MUSCLE:

Practicing the exercises that Dr Kegel recommends may not cure anything, but they will give direction in combating these problems.






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