Kegel Exercises

Enhance orgasmic sensations and manage sexual problems such as premature ejaculation.

The value and effectiveness of Kegal exercises also known as pelvic floor exercises should not be underestimated when considering the management of sexual problems such as Impotence and Premature Ejaculation. A Swedish study found that men with erectile dysfunction reported improvement in their condition after carrying out pelvic floor exercises on a regular basis. The exercises are thought to strengthen the muscles that surround the penis and improve the blood supply in the pelvis, which is an important factor in relation to erectile function.

Kegal exercises have also been shown to enhance orgasmic sensations by strengthening the pelvic muscles that produce the ejaculation by their contractions. Doing the exercises as suggested may increase awareness of sexual sensations, as well as facilitating greater enjoyment.

The Exercises

The pelvic floor is a hammock of muscles supporting the bowel and bladder in the abdomen. There are two simple methods of getting in touch with these muscles. The first is to imagine that you need to stop yourself from passing wind from the bowel. The muscles you need to squeeze to do this are the ones that will be used in the exercise. The second way is to try and imagine that you are urinating and try to stop the flow. The same group of muscles comes into play each time. Once you have identified the muscles, the exercise can be carried out.

1. Stand, sit or lie with your knees slightly apart. Start by squeezing and releasing the muscles 15 times. If possible try to hold the contraction for 5 seconds. Also try to contract the muscles sharply and let go immediately.

2. It may take a few days to co-ordinate squeezing the correct muscle group, but with practice the exercise may be carried out anywhere whilst watching T, driving etc.

3. Kegal exercises should be carried out daily, gradually increasing the number to at least 60-70 twice a day. Results may not be noticeable for at least a month or more but are well worth persevering with, as the benefits will become apparent.

Karen Lobb-Rossini
Psychosexual Therapist

If you are experiencing sexual problems, contact The Impotence Association at PO Box 10296,
London,  SW17 9WH.  Alternatively telephone their helpline on 0208 767 7791 or visit their website at http://www.impotence.org.uk/

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