Kegel Excercises for Curing Stress

Kegel exercises are movements that are used to strengthen the muscles of the pelvic floor. Such exercises can improve conditions such as incontinence and sexual dysfunction. They can be practiced anywhere and without any devices required, but there are props, such as weighted eggs or balls, that can be used along with basic contraction and relaxation movements to enhance muscle tone.

Lying Down

• Recline in a comfortable position. This is a good position for beginners because it is easier to avoid using muscles of the buttocks or thighs when attempting to perform Kegels. Breathe deeply and relax your whole body.

  Pretend you have to urinate. Mimic the feeling of pushing that accompanies urination. Next, attempting to move only your pelvic muscles, tighten the area as if trying to stop the flow of urine.

  The exercises, deep breathing and time spent relaxing and focused on a single, quiet objective all help to calm the body and mind.

Sitting

• If you are unsure you are tightening the right muscles, try the sitting position. Remove or pull aside your clothing and insert one or two fingers into the vagina. Tighten your vaginal muscles around your finger.

  Using your breath to help direct the movement can make it easier to keep the focus on the pelvic muscles. Breathe slowly and deeply. Contract the muscles as you breathe in and relax as you exhale.

  Men can attempt to mimic the movements that stop the flow of urine. They can also utilize the muscles that serve to raise and lower the testicles. Men (and women) can also do Kegels using the muscles in the anal area. Draw in your sphincter muscle, then relax (or even push lightly). Attempt to isolate the movement to only the anus and rectal area; do not use your stomach or buttocks muscles.

During Sex

• Sex is a perfect time to practice. You already are focused on the area in question. Your partner will appreciate the change in sensations as you squeeze and release and you may be surprised at the results.

  Practice with a weighted object or prop can teach even you even greater control. You can learn to manipulate individual muscles or to work particular muscles cooperatively.

Standing

• Once you become able to perform lying or seated practice for several minutes, move into standing practice or practice with the legs apart. These positions are slightly more difficult as the body posture is less conducive to the contractions.

  Tensing and releasing muscle groups, also called progressive relaxation, is a very effective method of helping even reluctant areas of the body to let go of built up tension.

  Focused, deep breathing and the same muscle movements are part of ancient Asian and Indian martial arts practices involving meditation and yoga, traditional methods of relaxation and stress relief.

Progress

• Vary your routine and gradually increase the length of the workout until you can complete five to 10 minutes in a session. For variety, try holding contractions for several seconds before releasing, try doing fast and slow sets of contractions or try undulating contractions.

  Practice with these muscles also will spice up your sex life as you realize greater control and awareness over the muscles and sensations involved. Increased sexual arousal often accompanies practice, and few things are better than sexual release for full-body relaxation and stress relief.