About the Love Muscle and Love Muscle
Exercise Techniques
(The Love Muscle is also called the PC Muscle. PC is short
for "Pubococcygeous", the anatomical name for
the Love Muscle. Kegel is the name of the Doctor who started
prescribing PC muscle exercises to his female patients.
These PC exercises were named after Dr. Kegel, thus the
description of doing your Kegels or Kegel exercises.)
INFORMATION ABOUT KEGELS
Why should I do Kegel exercises?
We can offer you two good reasons to exercise your pelvic
floor muscles: improved vaginal health and increased sexual
pleasure. The exercises described here (named after Dr.
Kegel) can help you prevent or improve weakness in the pelvic
floor. Kegels are particularly important for women whose
pelvic floor ligaments have been stretched (common with
childbirth), but most women can benefit from them. Whatever
your motivation, it's never too late to begin to strengthen
your pelvic floor muscles.
What is a "pelvic floor?"
More important than what your pelvic floor is, do you know
where it is? With arms at your sides, place your hand(s)
under your buttocks and sit gently on your hands. You should
be able to feel your "sit bones," or the very
bottom tip(s) of your pelvic bone. Between the sit bones
lie your vulva (surrounding the vaginal and urethral openings,
*censored*oral shaft and head), your perineum (between the
vaginal opening and anal opening), and your anus. This space
is your "pelvic Root"
You may wonder why that part of you doesn't sag down. Muscles
which surround the urethra, vagina, and anus passively keep
your innards inside where they belong and provide passive
closing of the urethra in women. Active contraction of the
pelvic floor can be felt as part of the "internal"
muscle contraction that happens with arousal and orgasm.
What does this have to do with me?
Pelvic floor strength varies because each individual's
muscle strength and pelvic structure is different. Some
women go through life without problems, while others suffer
urinary incontinence, uterine prolapse less common), or
anal prolapse (less common), due in part to weakened pelvic
floor muscles. Women who are unaware of their pelvic floor
may also experience less sexual pleasure than they otherwise
might, because they are not aware of the feedback from their
pelvic floor during arousal.
Can you prove it'll work?
Many of the scientists who have studied Kegel exercises
and whether they improve urinary continence (the ability
to hold urine during the day and night) have not shown positive
results. But we've worked with many women with urinary incontinence
who, through their efforts, have regained their continence
and avoided surgery. Why this discrepancy? We think the
reason lies in the instructions for Kegels. Most women are
told to sit on the toilet, begin to urinate, and then stop
the stream of urine by flexing their pelvic floor muscles.
Women who come to " A Woman's Touch" often report
that they don't understand the connection between the "urine
thing" and their pelvic floor muscles.
To do these exercises properly, a person needs direct feedback:
"Am I doing this right? How can I tell if I'm exercising
the right muscle?" It's really hard to get this type
of information from the "stopping the stream"
instructions. In fact, Kegel exercises were originally done
with physician coaching - the physician would place a finger
into the woman's vagina and ask her to clamp her muscles
down around the physician's finger. In a provider-client
relationship, the two worked together to understand the
anatomy, confirm the flexion of the pelvic floor, work through
a schedule of exercises, and assess progress. This is a
lengthy process that most health care providers simply don't
have time for.
How do I find them on my own?
You can isolate your own pelvic floor muscles by inserting
your finger(s) into your vagina and checking for the pulling/
squeezing sensation of the muscles around your finger(s).
This is a wonderful exercise to include in your personal
self-exploration. If you can isolate the flexion and coordination
of these muscles, you can do Kegels anytime, anywhere.
So, what about this egg thing?
Some women don't feel comfortable, can't reach far enough,
or have lost too much strength to clamp around their finger(s)
effectively. For these women, and for others who plan to
strengthen their pelvic floor substantially, a "resistive
device" used with vaginal insertion can help to specifically
identify and strengthen the pelvic floor. It’s basically
using biofeedback to help you practice your exercises. At
"A Woman 's Touch", we suggest using the Crystal
Egg.
For under $20, you can learn about your anatomical pelvic
floor, discover how to contract the muscles properly, and
provide gentle resistance to strengthen your pelvic muscles,
all in the privacy of your own space. While other products
(often referred to as "vaginal barbell's) are available
elsewhere, their cost is very high (around $80). Many women
prefer being able to close the vaginal opening completely
around the egg shape. Barbells can, however, be used for
pelvic floor strengthening and as a sex toy, so if you have
one and you like it, keep using it!
Why do them on my back?
You don't necessarily need to do these exercises lying
down, but we often suggest that you start on your back since
the egg itself has some weight. If your muscles are really
weak, the egg might be too heavy to hold in if you are standing.
When you can put a fair amount of resistance on the egg
and still hold it inside, you may want to try these exercises
standing up.
Is this going to take a lot of my time?
Nope. Regular practice of pelvic floor exercises takes
no longer than it takes most people to brush their teeth.
What if I forget?
If you forget to do these exercises (go on a trip, maybe,
or just plain decide you need a vacation from Kegels), nothing
is lost. You don't develop cavities from not brushing your
teeth one time, either. Just go back to the exercises when
you can.
Good luck! You are on the way to a healthier, stronger
pelvic floor!
What you'll need:
To perform pelvic floor exercises with the Crystal Egg,
you'll need:
* Your own permission to care for yourself and your body.
No one else can do this for you.
* Vaginal relaxation or tone that allows for two fingers'
dilation when not aroused (the Crystal Egg is about the
width of two fingers at its widest point). If this is uncomfortable
for you, please ask us for help. Gentle dilation with the
Lucite Venus has worked successfully for other women.
* Time: 5-15 minutes, twice a day.
* A private space (your bathroom?), where you can lie
down on the floor, lock others out of the room if you'd
like, and not be interrupted.
* A place (maybe by your toothbrush in the bathroom to
act as a memory prompter: When you brush your teeth, it's
time to do pelvic floor exercises! Wherever works for you
is fine.
* The Crystal Egg
* Sexual lubricant. You probably won't be aroused or necessarily
lubricated, so use a sexual lubricant on the egg and your
vulva. Don't use oil or Vaseline - you could give yourself
a yeast infection with these products used vaginally.
General instructions:
1. Insert the egg (use plenty of lubricant).
2. Pull the egg up inside of your vagina.
3. Add gentle resistance by pulling lightly on the egg's
string while you continue to pull the egg inwards.
4. Relax your hand resistance.
5. Relax your pelvis completely.
Remember, you haven't completed a Kegel until you learn
to relax the muscles.
Intentional relaxation is just as important as the strengthening/flexing
part.
At first, do five Kegels in the morning and five at night.
Work up to 10 in the morning and 10 at night. Your goal
is to do 20 in the morning and 20 at night. When you're
done, wash off the egg with water (or soap and water), pat
dry, put it back in its little bag.
copyright 1998, 1999, Myrtle Wilhite, MD, MS.
Adapted and reprinted with permission from the "Ask
Dr. Myrtle" section of "A Woman’s Touch’s"
website. See Links page for a-womans-touch.com
Kegel Exercises for Women*
Follow this schedule for your Kegel exercises. Do each series
twice a day. **
Week 1
5 flicks, 10 (3 - sec. holds), 5 flicks
Week 2
10 flicks, 15 (5 sec. holds), 10 flicks
Week 3
15 flicks, 15 (10 sec. holds), 15 flicks
Week 4
20 flicks, 20 (10 sec. holds), 20 flicks
Week 5
30 flicks, 30 (10 sec. holds), 30 flicks
Week 6
40 flicks, 40 (10 sec. holds), 40 flicks
Week 7
50 flicks, (50 gradual holds), 50 flicks
Week 8 50 flicks, (50 gradual holds), 50 flicks
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Cynthia Lamborne is a leader in the field of
sacred sexuality and Tantra. Her background and training
includes: comprehensive study with several Tantric Masters;
extensive travel in Egypt, India and Nepal; 30 years of
training and experience with thousands of men and women
as an intimacy coach and workshop facilitator; and teaching
Transcendental Meditation for 10 years.
