Getting Tighter “Down There”-Kegel Exercises Improve Vaginal Tone

Have you just had a baby and find that you are lossy goosey down there? If so you might want to consider doing regular Kegel exercises to tighten the tone of your vagina.

Two ultrasound studies of women who exercised their vaginal muscles did find that their muscles were thicker and stronger after pelvic floor muscle training. Among women with urine leakage, their thinner muscles became the thickness of healthy women’s pelvic floor muscles. Additionally, they had less urine leakage — whether the problem was from stress or urge types of incontinence.

The use of vaginal cones and/or Kegel exercises to increase muscle strength were both found to improve tone and decrease urine loss. While some of these studies did not measure vaginal tightness per se, when muscle bulk is increased, a woman can voluntarily contract those muscles to make the vaginal opening tighter.

Bottom Line: Kegel exercises will not only help with the problem of urinary incontinence but will make women tighter “down there”

A Kegel A Day Keeps the Depends (TM) Away

Urinary incontinence is a devastating problem affecting millions of American women. For women with mild to moderate loss of urine with coughing and sneezing, Kegel exercises can M)improve urinary control and decrease the use of absorbent pads and even the use of Depends.

Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder and bowel. You can do Kegel exercises discreetly just about anytime, whether you’re driving in your car, sitting at your desk or relaxing on the couch.
Many factors can weaken your pelvic floor muscles, from pregnancy and childbirth to aging, which is associated with estrogen deficiency and being overweight. This may allow your pelvic organs to descend and bulge into your vagina — a condition known as pelvic organ prolapse. Kegel exercises can help delay or even prevent pelvic organ prolapse and the related symptoms.
Another huge benefit of Kegel exercises includes assistance for women who have persistent problems reaching orgasm. I am not sure how this works but I have heard so many anecdotal success stories that I am convinced that Kegel exercises are effective.

I have recommended a device, the Laselle by Intimina (http://www.intimina.com/en/kegel-exercisers-laselle.php), for women with incontinence issues.

Laselle Spheres For Kegel Exercises

There is documented evidence that has concluded that pelvic exercises should be included in first-line conservative management programs for women with urinary incontinence. The Laselle Kegel exercisers are elegantly crafted spheres with an attached string for easy insertion and removal that helps women gain objective evidence that they are doing the exercises correctly.

These weighted spheres, which if worn discreetly inside the vagina during daily activities, give women the most complete intimate workout, helping women to locate their pelvic floor muscles and providing a solid object for women to flex around for more effective strengthening. Within each sphere is a weighted ball that responds to your body’s movements, causing gentle kinetic vibrations to help prompt your pelvic floor muscles to contract and relax as you walk around.

Laselle Kegel exercisers are available in three different weights. These three different weights provide different levels of resistance and can be combined and adapted to your routine as your pelvic floor becomes stronger, helping you to unlock the full potential that this muscle set offers.

Correct performance of Kegel exercises
1. Contract your pelvic floor muscles, lift the exerciser(s) upwards
2. Hold the contraction for 2-10 seconds, while taking deep breaths
3. Release the contraction
4. Rest & relax for a minimum of your hold time, or for as long as you need before repeating the exercise
Repeat 10 times for a Kegel set, if this is challenging, reduce your repetitions to an amount that is comfortable for you.
For an efficient workout, perform a Kegel set 3 times a week on alternative weekdays
Correct Kegels do not involve tensing the abdomen, squeezing the buttocks, or straining and pushing down when contracting.

Performing Kegel Exercises Correctly

Bottom Line: Incontinence is a common problem affecting millions of American women. Kegel exercises are an effective method of solving the problem. Laselle spheres by Intimina are an easy way to get started.

Got Premature Ejaculation? Give Kegels a Try

Premature ejaculation is a common condition that impacts so many American men. It leads to a source of frustration not only to the man but to his partner as well. There are dozens of folklore treatments but since none universally effective, that leaves many men continuing to suffer the embarrassment of premature ejaculation or PE. There are medical options, which include oral medication with SSRI or selective serotonin reuptake inhibitors and sex therapy that teach the squeeze technique.

However, a non-medical solution consists of pelvic floor exercise, more commonly called a Kegel exercise (named after Dr. Arnold Kegel), consists of contracting and relaxing the muscles that form part of the pelvic floor, which are referred to as the “Kegel muscles”. Several tools exist to help with these exercises, though many are ineffective. These exercises are usually done to reduce urinary incontinence and aid with childbirth in women, and reduce premature ejaculatory occurrences in men, as well as increase the size and intensity of erections.
Kegel exercises are employed to strengthen the pubococcygeal muscle and other muscles of the pelvic diaphragm. Kegels can help men achieve stronger erections and gain greater control over ejaculation. The objective of this may be similar to that of the exercise in women with weakened pelvic floor: to increase bladder and bowel control and sexual function.
Sexual function
Kegel workouts can provide men with stronger erections. Research published in 2005 issue of BJU International, have shown that pelvic floor exercises could help restore erectile function in men with erectile dysfunction. There are said to be significant benefits for the problem of premature ejaculation from having more muscular control of the pelvis. In men, this exercise lifts up the testicles, also strengthening the cremaster muscle, as well as the anal sphincter muscles, as the anus is the main area contracted when a Kegel is done. This is because the pubococcygeus muscle begins around the anus and runs up to the urinary sphincter.

Find a quiet and private place to practice your reverse Kegels. You’ll need to take your time when you first begin. You need to be patient if you don’t feel like you’re understanding the technique right away. You’ll need to settle into a place without any interruptions. Then, you will need to:
1. Relax the penile area completely and clear your mind of tension and anxiety. You want to be calm and relaxed so that the blood can flow into your penis.
2. Begin contracting the penile muscles. Focus on contracting the muscles near the front of your penis while keeping the rest of the pelvic area as relaxed as possible. The goal is to make your penis become stronger and more erect without actually having an erection.
3. Breathe deeply and slowly as you push out the muscles in the penile area and maintain focus on strengthening only the top and lower end of the penis. Take note of how relaxed and loose the muscles directly under your penis are.
4. Let go of the contraction and breathe more deeply as you exhale. Let your penis relax, then take another deep breath and contract again. Make sure you are only focusing on the front of your penis; push out, hold for a few seconds, then relax the muscles.
5. Repeat the cycle for at least 10-15 times per session so that you feel comfortable with the movement. The entire process will feel awkward at first, but it’s very important to focus on relaxation and keeping the muscles as loose as possible outside of the contractions. You can work your way up to 40-50 exercises per session as your penis becomes stronger.

Practicing Kegels for PE treatment isn’t the most effective PE cure but good results still possible so you should try it especially in a combination with other remedies such as SSRIs. The best thing about Kegels exercises it their absolute safety and the cost is just right-it’s free!

Bottom Line: Kegel exercises are not just for women but can also be used by men to treat premature ejaculation. Remember, a Kegel a day may keep your ejaculation away….or at least delayed for a few minutes!


Don’t Let Your Bladder Drain Your Travel Plans

Travel today can make anyone anxious and nervous. But traveling and worrying about urinary incontinence can make even the most seasoned traveler think twice about making plans for a trip. This article will provide ideas that can help allay those apprehensions about traveling if you have urinary incontinence.

First, if fears about having an incontinence episode are causing you to consider skipping your trip entirely, check in with your doctor. There are medications that can be taken once a day that will help with bladder frequency, urgency of urination and urinary incontinence. You may need to start taking medications a few days or a week in advance of traveling for them to work most effectively, so don’t delay.
Here are other things to discuss with your doctor:

A Kegel a day may keep you dry and comfortable. Kegel exercises are used to strengthen the muscles in the pelvis. However, it may take weeks or months to train these muscles to help control your urination. You can do the exercises at any time even while reading this article or while waiting for the lavatory sign to read “vacant.”

Some medications have side effects that can contribute to urinary incontinence. Check to make sure other drugs you take aren’t undermining bladder control. For example, people who take diuretics to manage blood pressure or swelling might need to switch medications to fight incontinence .
Creating Your Flight Plan

Here’s how to plan for flying or driving “dry”:
Book tickets carefully. If you’re flying, try to get an aisle seat and, if possible, one close to the toilet. Many booking sites let you choose the seat you want on a map of the plane.

Plan your route. If you’re driving, take a careful look at your map and consider stopping for bathroom breaks every 90 minutes or so (based on your typical time between urges or leaks).

Buy supplies. Even with good planning, you could experience a leak. Adult absorbent pads can help you feel more confident. For long trips, talk with your doctor about urethral plugs or portable catheters. Some patients may have a catheter or tube inserted into the bladder before a trip which will drain urine from the bladder to a leg bag which can be easily concealed under your clothing. The catheter can then be removed when you reach your destination. And if you’re flying, check ahead with your airline to find out what you can take in a carry-on. Generally, all prescription assistive products can go on the plane with you.

Learn foreign customs. If you’re traveling internationally, learn how to ask for a bathroom in the local language. Also check in advance to find out whether you will need change for public restrooms and tips for attendants.
Bladder Control While on Your Trip

Choose beverages carefully. Caffeine, soda, beer, and wine are all diuretics and increase the production of urine and can aggravate an already overactive bladder. You should skip these while flying or driving. Sip on water if you’re thirsty.

Ask for privacy. Should you find yourself in the awkward situation of needing a pat-down or other security screening, and you’re feeling embarrassed about your incontinence or related supplies, know that you can ask security officers for privacy. You may want to ask your doctor in advance for a note to confirm your situation.

Avoid constipation as constipation actually makes bladder control more difficult, so make sure you eat a varied diet and have regular bowel movements.

Void early and often. Instead of waiting for a leak, be proactive and seize your opportunities. Make sure you go to the bathroom before you get on the plane, during a layover, and when you have opportunities between meal and beverage cart service times. When driving, stick to your planned stops, even if you don’t feel the urge to go.

Pack a change of clothes. You want to travel light, but you should have easy access to a spare set (or two) of underwear and easy-to-wash travel pants.

Pack toilet supplies. Because you never know how well bathrooms will be maintained, you may want to carry your own flushable wipes, spare toilet tissue, sanitizing hand gel, plastic bags for disposing of trash or for storing soiled clothes, and any other supplies you think you might need.

Plan for special events. You may occasionally have to attend a gala dinner or other social engagement that could require sitting for hours while people speak or make presentations. Try to find out whether these will be on your itinerary and whether you can be seated close to a door.

Bottom Line: With proactive incontinence management, your trip should be as pleasurable and comfortable as you want and you won’t have to depend on Depends!

Article modified from Taking Incontinence on the Road, By Madeline Vann, MPHMedically reviewed by Farrokh Sohrabi, MD

When You Gotta Go-Putting a Handle On Overactive Bladder

As many as one in four adult women experience episodes of urine leaking involuntarily, according to the National Association for Continence. And about 17% of women and 16% of men have continuing problems with overactive bladder (OAB).
If you have OAB, you know how difficult and embarrassing it can be to manage your overactive bladder at work. How can you keep things dry and professional? Many experts will advise you to try behavioral therapy, and if that fails, seek medical or surgical treatment. All that can take time. Here are some tips to help you manage OAB at the office, at the shop, and on the road.
1. Don’t dehydrate yourself at work.
You may think you should restrict beverages so you’ll urinate less, but fluid restriction can be counterproductive.
Cutting back on your fluid consumption results in a dark colored urine which is highly concentrated; this actually acts as a bladder irritant.
2. Keep on schedule.
Scheduled fluid intake and urination are the keys to managing OAB. If you know you’ll have a big presentation at noon, stop drinking fluids at about 11 a.m., and then take a bathroom break right before your big appearance.
3. Know where the restrooms are located.
Familiarize yourself with all the restrooms on your floor, especially when you’re on a visit to a different office or at a conference. This is often called “toilet mapping” and can increase your security when you know exactly where the restrooms are.
4. Give yourself an exit.
The power spot at most work meeting is at the front of the room. But if you have an overactive bladder, sit in the back of the room and at the end of the aisle for presentations.
5. Know your triggers.
Stay away from obvious OAB triggers in work situations — coffee and anything else with caffeine, acidic drinks like orange juice, chocolate, and spicy foods.
6. Plan your travels.
Choose airline seats ahead of time if at all possible so that you can have an aisle seat near the restroom.
7. Make friends when traveling.
Solicit help from flight attendants when traveling. For example, explain your situation, and ask if they can let you know ahead of time when the seat belt light is about to come on so you can go to the bathroom first.
8. Involve your boss.
Most supervisors will be reasonable about scheduling regular bathroom breaks.
I can assure that doctors who treat patients with OAB will write letters confirming the condition so that the boss doesn’t think it’s just an excuse to get another break.
9. Kegel-keep squeezing
The pelvic floor contractions called Kegels are a great way to keep your bladder muscles strong in general, and you can do them without people noticing.
Even if you haven’t been doing Kegels regularly, if the urge to urinate hits, a quick series of pelvic floor contractions can sometimes abate that sensation until you can get to the bathroom.
See my article on Kegels at http://www.neilbaum.com/kegel-exercises-for-men.html
10. Don’t fear the pad.
If you know you’re going to be having a horribly hectic day, wear a pad or other protective undergarment that day. For men, there are “condom catheter” devices, that can collect urine until you can change. Condom catheters allows a little more control so that in the worst-case situation, you’re not going to have a visible accident.
11. Get help!
You don’t have to live with overactive bladder, at work or at home. People wait an average of seven years before seeking professional help for continence issues, but there’s no need to suffer in silence.
Bottom Line: The overactive bladder can be tamed. Start with your family physician. Your doctor may refer you to a urologist or urogynecologist, who can discuss your options for medication, behavioral therapies, or surgery.

This article was excerpted from 11 Ways to Manage OAB at Work

By Gina Shaw

http://www.webmd.com/urinary-incontinence-oab/america-asks-11/oab-work

Menopause and Bladder Control

Some women begin to have problems with their bladder and experience overactive bladder (gotta go, gotta go right now) and urinary incontinence or loss of urine at inopportune times at the time or shortly after menopause.

Does Menopause Affect Bladder Control?

Yes. Some women have bladder control problems after they stop having periods (menopause or change of life). If you are going through menopause, talk to your health care team.

After your periods end, your body stops making the female hormone estrogen. Estrogen may help keep the lining of the bladder and urethra healthy. A lack of estrogen could contribute to weakness of the bladder control muscles.

Pressure from coughing, sneezing or lifting can push urine through the weakened muscle. This kind of leakage is called stress incontinence.

Although there is no evidence that taking estrogen improves bladder control in women who have gone through menopause, small does may help thicken the bladder lining and decrease the incontinence.  Your doctor can suggest many other possible treatments to improve bladder control.

What Else Causes Bladder Control Problems in Older Women?

Sometimes bladder control problems are caused by other medical conditions. These problems include:

Infections

Nerve damage from diabetes or stroke

Heart problems

Medicines

Feeling depressed

Difficulty walking or moving

A very common kind of bladder control problem for older women is urge incontinence. This means the bladder muscles squeeze at the wrong time and cause leaks.

If you have this problem, your doctor can prescribe medication that can certainly alleviate that problem.

What Treatments Can Help You Regain Bladder Control?

Your doctor may recommend limiting foods or fluids, such as caffeine, which are bladder irritants and increase the desire to go the rest room.

There are also pelvic exercises that can strengthen the muscles in the urethra and the vagina.   Life’s events like childbirth and being overweight, can weaken the pelvic muscles.

Pelvic floor muscles are just like other muscles. Exercise can make them stronger. Women with bladder control problems can regain control through pelvic muscle exercises, also called Kegel exercises.

Exercising your pelvic floor muscles for just five minutes, three times a day can make a big difference to your bladder control. Exercise strengthens muscles that hold the bladder and many other organs in place.

Two pelvic muscles do most of the work. The biggest one stretches like a hammock. The other is shaped like a triangle. Both muscles prevent leaking of urine and stool.

Pelvic exercises begin with contracting the two major muscles that stretch across your pelvic floor. There are three methods to check for the correct muscles.

1.     Try to stop the flow of urine when you are sitting on the toilet. If you can do it, you are using the right muscles

2.     Imagine that you are trying to stop passing gas. Squeeze those same muscles you would use.

3.     Lie down and put your index finger inside your vagina. Squeeze as if you were trying to stop urine from coming out. If you feel tightness on your finger, you are squeezing the right pelvic muscle.

Do your pelvic exercises at least three times a day. You can exercise while lying on the floor, sitting at a desk or standing in the kitchen.

Be patient. Don’t give up. It’s just five minutes, three times a day. You may not feel your bladder control improve until after three to six weeks. Still, most women do notice an improvement after a few weeks.

Other treatments include inserting a device, a pessary, directly into the vagina to lift the urethra and the base of the bladder to its proper position behind the pubic bone.  And finally, if the conservative methods of medication, exercises, and dietary modification don’t work, then you should talk to your doctor about one of the surgical procedures that can lift the bladder into the proper position to prevent leakage

Bottom Line: No one needs to suffer the embarrassment of urinary incontinence.  Help is available for all those women who have bladder control problems

Bladder Testing-Urodynamics

Urodynamics are simply a combination of several useful tests which provide information about your lower urinary tract. This information is obtained much in the same way that an electrocardiogram (EKG) proxies information about your heart. Urodynamics “draws a picture” for your doctor and helps to determine the diagnosis and what will be the appropriate treatment of your urinary problem(s).

Urodynamics testing is done at the office and usually takes 30-45 minutes.

During the test you will be catherized at least once. Your bladder will be filled one or more times with carbon dioxide gas or water or both. You may have a very small tube placed in the rectum. The nurse will tell you beforehand whether you are to have this done. Muscle activity in your pelvis will be recorded during the tests by small electrodes which are placed on the skin near the rectum. These electrodes are very similar to those used for an EKG.

Preparation for Urodynamics

It is important to have a full bladder when you arrive for the studies; please be ready to urinate! There are no other special preparations or food restrictions for this test. If you wear padding, external catheters, etc., you may wish to bring extra supplies for replacement after the test. You can help to make the test easier by remaining relaxed. Each step of the evaluation will be explained to you throughout the test by the experienced nurse who performs the studies. Every effort will be made to make you as comfortable as possible during the procedure. A urodynamics evaluation usually includes the following tests:

CystometrogramlElectromyogram (CMG\EMG)

This test involves filling your bladder through a catheter with sterile gas or water. The nurse will ask you when you feel the urge to urinate, and when your bladder feels completely full. Pelvic muscle activity will be recorded as already described.

Flow Rate

A flow rate is done simply by asking you to void into a special toilet which records the pattern of your urine stream on a graph and the amount of urine you void. Muscle activity in your pelvis will usually be recorded while you void via the electrodes already described. The amount of urine left in your bladder after you void (the residual urine) will also be measured at this time.

Cystoscopy

Cystoscopy is a test that allows your doctor to look at the interior lining of the bladder and the urethra. The cystoscope is a thin, lighted viewing instrument that is inserted into the urethra and advanced into the bladder.

The cystoscope is inserted into your urethra and slowly advanced into the bladder while your doctor looks through the scope to examine the inside of the urethra. Your doctor then examines the inside of your bladder for stones, tumors, bleeding, and infection. Cystoscopy allows your doctor to look at areas of your bladder and urethra that usually do not show up well on X-rays. Tiny surgical instruments can be advanced through the cystoscope that allow your doctor to remove samples of tissue (biopsy) or samples of urine from each kidney.

Cystoscopy can also be used to treat some bladder problems. Small bladder stones and some small growths can be removed by using tiny surgical instruments that slide through the cystoscope. This may eliminate the need for more extensive surgery.

After Urodynamics:

After urodynamics, you may experience some burning on urination or some increased frequency of urination for a short time. If you drink plenty of fluids afterwards, it will help to alleviate this sensation. You may also have some blood in your urine for a short while, which should be minimal. To decrease the risk of urinary tract infection, you will be given a few days of antibiotics to take by mouth.

You should notify your doctor if you experience fever, chills, severe bleeding or severe discomfort after your urodynamic study.

Kegel Exercises for Men

Kegel exercises have been helpful for women with urinary incontinence and have been used for years with favorable success.  Recently, these same exercises have been useful for men suffering from erectile dysfunction, urinary incontinence, and premature ejaculation.

This article will review the purpose of Kegel exercises and how they are effective for treating erectile dysfunction, premature ejaculation, and dribbling after urination.

Kegel exercises focus on the muscles of the pelvic floor, which supports the bladder, the prostate gland and the bowel and is made up of layers of muscle that stretch from the tailbone at the back to the pubic bone in front.  Exercising these muscles will increase the support of the prostate gland, the bladder, and improve the blood supply to the penis, and increase the tone of the urinary sphincter or the muscle that surround the urethra and helps control urination.

By regularly performing Kegel exercises men report improvement in their erections and even in the quality of their orgasms.  A European study surveyed 55 men with an average age of 59 who had erectile dysfunction.  The study demonstrated that 40 per cent of the men regained normal erectile function and 35.5 per cent improved.  Perhaps the most dramatic finding was the improvement resulting from pelvic floor exercises compared to the use of Viagra – the results were the same.

Approximately 10% of men will have some mild urinary incontinence after surgical removal of their prostate gland for prostate cancer.  This is usually temporary and subsides after several months.  The period of incontinence can be significantly shortened if the men practice Kegel exercises before the surgery and immediatley after the surgery.

Pelvic floor rehabilitation is also effective for premature ejaculation, the condition when ejaculation occurs within seconds after vaginal penetration.  This is a condition that is very common and is a source of anxiety and disappointment for the man who has the problem and also for his partner.  Men who do Kegel exercises can expect a 50% improvement in time from vaginal penetration to ejaculation.

How to find and use the muscles of the pelvic floor

The pubococcygeal muscle and other muscles in the pelvis support the bladder, prostate gland, the urinary sphincter which is responsible for control of urination.  As men age, or after surgery, especially for prostate gland surgery, these muscles become weakened and men will have problems controlling urination and\or erectile dysfunction.  This group of muscles can be strengthened by performing Kegel exercises.

In men, this exercise lifts up the testicles, also strengthening the cremaster muscle, as well as the anal sphincter, as the anus is the main area contracted when a Kegel is done. This is because the pubococcygeus muscle begins around the anus as well as around  the urinary sphincter.

How to find the pelvic floor muscles

To find your pelvic floor muscles, you should sit or lie comfortably with the muscles of your thighs, bottom and stomach relaxed.  You should then tighten the ring of muscle around your anus without squeezing your bottom. To feel these muscles, try to stop your flow of urine mid-stream, and then restart it.  Although the exercises have to be learned (possibly over a matter of days), with practice they can be carried out while watching TV or while waiting for the light to turn from red to green.

Getting started

First, go to the bathroom and empty your bladder.  Next tighten the pelvic floor muscles as if you were preventing gas from escaping from your rectum and hold for a count of 10.  Then relax the pelvic muscles completely for a count of 10.  Repeat this cycle 9 more times.  Do this same exercise 3 times a day (morning, afternoon, and night).

You can also identify the pubococcygeus muscle when you are urinating over a toilet by starting and stopping the flow of urine.  You can do the same exercise when you are not urinating.

You can do these exercises at any time and any place. Most people prefer to do the exercises while lying down or sitting in a chair. After 4 – 6 weeks, most people notice some improvement. It may take as long as 3 months to see a major change.

Bottom Line:  Erectile dysfunction, premature ejaculation, and dribbling after urination are all amenable to strengthening the pelvic floor muscles.  This can be accomplished by performing Kegel exercises.  Remember a Kegel 3 times a day, keeps the doctor away!

A Kegel A Day Keeps the Doctor Away

Mary Ann is a 45-year old woman who loses urine (incontinence) when she coughs and sneezes.  She is provided with exercises to strengthen the pelvic floor muscles of her bladder. She does the exercises every day for 12 weeks and has significant improvement in her urinary symptoms.

There are many conditions that put stress on your pelvic floor muscles such as childbirth through vaginal deliveries, obesity, chronic coughing, and after menopause when there is a deficiency of estrogen or the female hormone produced in the ovaries.

When your pelvic floor muscles weaken, your pelvic organs descend and bulge into your vagina, a condition known as pelvic organ prolapse. The effects of pelvic organ prolapse range from uncomfortable pelvic pressure to leakage of urine or feces. Fortunately, Kegel exercises can strengthen pelvic muscles and delay or maybe even prevent pelvic organ prolapse.

How to perform Kegel exercises

It takes diligence to identify your pelvic floor muscles and learn how to contract and relax them. You can learn to identify the proper pelvic muscles by trying to stop the flow of urine while you’re going to the bathroom.

If you’re having trouble finding the right muscles, don’t be embarrassed to ask for help. Your doctor can give you important feedback so that you learn to isolate and exercise the correct muscles.

After you’ve identified your pelvic floor muscles contract your pelvic floor muscles and hold the contraction for three seconds then relax for three seconds.  Repeat this exercise 10 times.  After you have learned how to contract the pelvic muscles for 3 seconds, work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.  Perform a set of 10 Kegel exercises three times a day. The exercises will get easier the more often you do them. You might make a practice of fitting in a set every time you do a routine task, such as sitting at a red light.

For those women who have trouble doing Kegel exercises, biofeedback training or electrical stimulation may help. In a biofeedback session, a nurse, therapist or technician will either insert a small monitoring probe into your vagina or place adhesive electrodes on the skin outside your vagina or rectal area. When you contract your pelvic floor muscles, you’ll see a measurement on a monitor that lets you know whether you’ve successfully contracted the right muscles. You’ll also be able to see how long you hold the contraction.

Results are not immediate or the first time you do the exercises.  You can expect to see some results, such as less frequent urine leakage, within about eight to 12 weeks. Your improvement may be dramatic — or, at the very least, you may keep your problems from worsening. As with other forms of physical activity, you need to make Kegel exercises a lifelong practice to reap lifelong rewards.

An added bonus: Kegel exercises may be helpful for women who have persistent problems reaching orgasm.

Bottom Line:  Many women have a problem of loss of urine with coughing and sneezing.  Kegel exercises are effective for very mild urinary incontinence.  It’s inexpensive, does not require use of medication, and if you are patient, it does, indeed, work.

Oh Where or Where Has My G-Spot Gone

When news of the Grafenberg Spot – or G-Spot as it is more commonly known was first released, physicians, and the public at large, were skeptical.  Could it possibly be true?  The discovery of a tiny spot within a woman’s vagina, when stimulated, produced orgasms that were significantly more intense than clitoral orgasms.  Since the discovery of the G-Spot in 1980 extensive research has proven that it does exist.

Most of today’s women, being more sexually curious than their mothers and grandmothers, have at least heard about the G-Spot and its exciting capabilities.  However, many are still wishing they had a map that would direct them to this illusive treasure.  The G-Spot is difficult to find.  It takes patience to locate the G-Spot.  Once located, however, there is an unlimited richness in sexual pleasure that may be derived from stimulating the G-Spot.   Women who have discovered it state that the feeling is quite indescribable but definitely worth the search!

How fortunate the human male is!  From his first experience, a man’s orgasm is usually achieved quite easily.  On the other hand, despite the fact that we live in a more enlightened society, there are many women who fail to experience even the mildest form of orgasmic release – some of whom have been involved with their partners for years and years.

Learning to relax and feel comfortable with one’s own body – and its many functions – including those that bring us intense sexual pleasure – is definitely a perquisite to achieving the G-Spot orgasm.  A woman must be willing to explore her body, or allow her partner to explore it with her – telling him as he goes what does or does not feel good to her.

Because of the location of the G-Spot within the vagina, it is often difficult to reach.  The G-Spot is located in the front part of the body:  it is usually found on the upper front wall of the vagina.   For initial exploration purposes – at least until a woman becomes comfortable with the location of her G-Spot-it may be more beneficial for the woman to manually search while she sits on the toilet.

Before you start, wash your hands thoroughly and cut and smooth the fingernail of the finger you will use to explore.  This is to ensure that you won’t accidentally scratch yourself.  Empty your bladder, and focus on all the sensations in your pelvic region as you do so.

If necessary, lubricate your middle finger with a glycerine-based (water soluble) lubricant, such as K-Y jelly.  Explore the upper front wall of the vagina, exerting firm pressure in the direction of the navel.  Don’t be afraid of pressing down on the tissue as the G-Spot is a bit beneath the surface of the vaginal wall.

What you should be feeling is slight to moderate pleasure … you will feel a special kind of sensitivity when you press on the G-Spot.  Once you’ve located the G-Spot, continue stimulating the area, keeping in mind that considerable pressure will be needed to get good sensations.  You may experience twinges or contractions of the uterus while stroking the G-Spot … this is normal as the uterus is an enlargement of this sensitive area.  The spot may begin to swell … causing the tissue to become smooth.  The Grafenberg Spot will become quite obvious, feeling much like a lima bean or an almond beneath the surface of the vaginal wall.

Most women do not reach orgasm the first time they engage in sex play – whether the sexual act is masturbatory or intercourse with their partner.  While the acts themselves many feel very good, they are not usually sufficient – the first time around – to bring the woman to orgasm and climax.  She must first learn to relax deeply enough to fully experience all the sensations and pleasures she is feeling!  In short, she must train her mind to accept what her body is experiencing as a natural, normal – and totally acceptable – part of her life!

Some women have reported that the G-spot orgasm did not seem to be any different from the clitoral orgasms they’d already experienced.  The feelings and sensations associated with the G-Spot are very different from those experienced during clitoral orgasm  Because it is highly likely that the clitoris will, in some way, be stimulated during your exploration for the G-Spot, you may wish to have a clitoral orgasm first before proceeding!  This will ensure that stimulation of the G-Spot will result in a G-Spot orgasm!