In 1952, American doctor Keiger first proposed the method of exercising the pubococcygeus muscle (hereinafter referred to as the PC muscle) when diagnosing and treating stress urinary incontinence in middle-aged women. As a result, he not only cured the women's urinary incontinence , also unexpectedly enhanced the sexual responsiveness and sexual satisfaction of these women. Because the strength of the PC muscle is directly related to a woman's ability to reach orgasm during sex, exercise can strengthen the strength of the PC muscle, improve the ease of relaxation of the PC muscle, and gradually reach the point of voluntary control, which can greatly Improving the quality of sexual life is a shortcut to improving sexual harmony.
After testing, it was found that about 20-30% of women have appropriate PC muscle tone, 40-50% have barely qualified, and 20-30% have excessive relaxation. Since the 1980s, electrical stimulation therapy for PC muscles has been popular abroad. In fact, it has no novelty or superiority compared to the self-exercise method proposed by Keiger, and both can achieve the same results. Experiments have confirmed that whether self-exercise or electrical stimulation therapy is used alone, or both methods are used in combination, the therapeutic effects are basically the same.
1. Determine the strength of the PC muscle
The simple way is to make a basic judgment on the functional status of the PC muscle through personal history investigation, self-examination, or based on the other party’s experience in sexual activities. estimate.
If a woman loses a small amount of urine when laughing, coughing, exercising, running, jumping, nervous, etc., it indicates that the PC muscle is weak or atrophied. If women always have difficulty reaching orgasm during sex, this is another sign that their PC muscles are weak. In this case, the husband often cannot feel the tight grip of the wife's vagina against the vagina, and at this time it is often impossible to fully stimulate the woman; on the contrary, when the husband feels that the vagina and vagina are very close to each other, , then the problem of the woman’s PC muscle weakness can be ruled out. Especially those women who can ejaculate when reaching orgasm must have strong PC muscles.
If your wife often feels lower back pain, often suffers from vaginal or urinary tract infections, or has pain in her vagina during sexual intercourse, the problem may be caused by chronic pelvic muscle tension, indicating that the woman is not able to It will relax the PC muscle, which naturally limits the voluntary movement of the muscles and loses sensitivity, making them less interested in sexual life and gradually developing into low sexual desire or sexual cramps. If your wife has severe dysmenorrhea or sexual response varies greatly, you should consider that there may be some problems with her ability to control the PC muscle. On the contrary, when the husband can feel his wife consciously contracting her pubococcygeus muscles, it means that there is no problem with the wife's control ability.
2. Identify the location of the PC muscle
So where is the PC muscle? You can either do this yourself or ask your partner to help. To begin the self-examination, it is recommended to use a small mirror, preferably a dressing hand mirror. Due to anatomical characteristics, most women are not easy or shy to observe their external genitalia in detail although they are often exposed to it.
Women should lie in a supine position or lean on bedding during the examination, and then use a hand mirror to observe the perineal area. After clearly identifying each anatomical part, start to alternately make inward contractions (similar to holding in urine) and outwards (similar to defecation), and at the same time carefully observe the changes in the vagina in the mirror. If the PC muscle is strong and can be well controlled at will, she will find in the mirror that the perineum will contract inward or bulge outward with the rhythmic movements. It should be noted that some people even move their entire abdominal muscles and gluteus maximus when contracting and relaxing. This is wrong, and it means that they have not yet mastered the skill of controlling the PC muscle alone.
It needs to be clearly pointed out that there is a difference between what you do when training PC muscles and when you pursue sexy fun in your sex life. Generally speaking, the more muscles involved in sexual activities, the stronger the sexual experience. This makes it difficult for many women who are very active in sexual activities to move the PC muscles alone at the beginning. Only by learning to move certain groups of muscles individually can you achieve the purpose of exercise. The stronger the ability to separate each group of muscles, the more effective the exercise will be.
The next step is still to use a mirror to observe. Many women are able to rotate their pelvis and spread their legs to slightly open their vagina. If this can be done, then under good light it will not be difficult to see that as the PC muscle contracts and relaxes, the external orifice of the vagina will continue to close and open. This will give you a better understanding of the strength and control ability of the PC muscle. If it cannot be fully relaxed and the vagina opens, it often means that there is chronic pelvic muscle tension.
The third step to determine the functional status of the PC muscle is to use your own fingers to explore the vagina. It is convenient and not difficult to do. The fingers should be gently bent and extended into the vagina, from inward to 2 Start touching the vaginal wall along a straight line pointing in the direction of the cervix from -4 cm. Check the PC muscle under the vaginal wall every 1 cm or so. Contract the PC muscle every time and pay attention to whether you can feel any movement with your fingers. According to Dr. Keger, healthy pelvic muscles should be three fingers thick, while weak ones are as narrow and thin as a pencil. The wall is relatively uniform, but during the examination you can feel one, two, or even three intervals of muscle. It should be identified whether pressing in front of the PC muscle or pressing behind the PC muscle after passing over it.
Don’t be nervous if you feel uncomfortable when touching. With continuous practice, you can increase your self-confidence and overcome the initial disgust. Women with vaginal spasm are overly sensitive to external stimulation. As soon as they touch the vaginal opening with a finger or insert it into the vagina, a strongly contracted muscle ring will appear 2 cm inward from the vaginal entrance, which will **The tube is tightly closed,
You can find a small hole in the center of the ring, which even your fingers cannot get through. If these women want to exercise their PC muscles, they must first learn to fully relax until they can overcome their psychological barriers and can insert and withdraw their fingers at will.
Another good way to identify the PC muscle is to actively contract the PC muscle when doing something like holding in urine. If the PC muscle strength and control ability are good, they can actively stop and restart urination. . Don't be discouraged if you fail on your first try; learning to urinate repeatedly and to stop urinating is exercise in itself. Some women spent months or even years exercising after hearing about the Kegel exercise method, but they only exercised the "imaginary" PC muscles (often the abdominal muscles and buttocks muscles), and naturally achieved nothing. Therefore, regular practice must be started only after the PC muscle has been correctly identified through finger inspection or urination interruption.
3. Exercise methods to strengthen PC muscles
Kage has not formulated any formal exercise methods, and the instructions for patients vary from person to person, so patients can learn from doctors or books. Encountered a wide range of and even widely differing claims. Some doctors find it difficult to give appropriate guidance to patients, and even ignore the significance of this exercise. It is often the case that the application of appliances with a certain degree of resistance is neglected. Flexible appliances
are not expensive and can be used from simulators to oscillators. No matter what item you choose, it should be moderately hard and flexible. Too hard will make women feel uncomfortable. Of course, fingers are also a good substitute.
The first introduction is the training method with the help of resistance. Since exercise cannot be spent fishing for three days and drying nets for two days, fixed exercises of about 10 minutes each should be arranged regularly twice a day. Find a period of time that is not easily disturbed, put away the equipment, and start by contracting the PC muscle for 3 seconds and then relaxing for 3 seconds. Repeat 10 times as a group. If you can't hold it for less than 3 seconds at the beginning, you can shorten it. As women become stronger and more confident, gradually extend the contraction time to 10 seconds.
Of course, the relaxation time should also be extended to the same length of time. After doing a few sets, practice quick, short twitches of the PC muscle. Contract and relax the muscle repeatedly as quickly as possible for several minutes. It may be difficult to tell the difference between contraction and relaxation at first, but it will gradually become easier. It is advisable to contract 300 times a day to ensure the training effect. The amount of exercise may be too much for beginners, so do it gradually to avoid muscle soreness. In fact, 300 times is not much for treatment. If you practice with music, you can avoid boredom. Increasing the amount of exercise will make the exercise more effective.
The method without utensils is more superior, because you can do it at any time and in any situation, such as during meetings, office work, lectures, playing cards, typing, and watching TV at night. exercise. It is said that many American women take every opportunity to exercise while waiting for the bus. Research shows that people who can fully enjoy their sexual life always do some regular and frequent exercises to stimulate the PC muscle during the day.
After several weeks of regular exercise, women will be happy to repeat the finger or urine flow test to verify the effectiveness of their training. The feedback effect of this kind of progress is very important. Even small progress will encourage people to persist with confidence. Without monitoring, it can take a month or two before noticeable signs of progress are observed.
Often the husband notices the changes in her PC muscles earlier than his wife, so the PC muscles can also be exercised during sex, and her husband will feel it. As for how long it takes to feel the improvement of PC muscles, it not only depends on the effect of exercise, but also depends on the condition of PC muscles before exercise. Generally speaking, it is safe and has no side effects to solve many sexual dysfunction problems and improve the quality of sexual life by exercising PC muscles.
In short, as long as women persevere, they will always get the fun and gains they deserve.
Hope it can be helpful to you!