Many of us spend a lot of time keeping in shape, but few of us do anything specifically to strengthen the anogenital region. Doing a few simple exercises on a daily basis is easy. These exercises can be performed while doing other activities, plus you can get a big pay-off in sexual enjoyment, as well as a touchable health benefit in the form of strengthened pelvic region overall. This may aid in the prevention of sexual dysfunction and certain such as prostate cancer.
Kegel Exercises
The late gynecologist Arnold Kegel worked with his patients in the 1950’s to develop a series of exercises to strengthen the PC (and vaginal) muscles. These exercises have become known simply as “Kegels”. There are three exercises you can do, and you can do them almost everywhere, even while bathing, shopping, driving or watching TV.
Kegels are easy to do, they feel good, they don’t take any real time out of your day and best of all they offer touchable sexual benefits.
First, steady practice will enable both men and women to prolong and intensify orgasm and erotic sensations in general.
Second, they can improve general sexual function in men (as well as women). Strengthening the ability to clamp the PC muscles voluntarily is helpful in preventing premature ejaculation and is the key to attaining male multiple orgasms. Kegels can also increase the strength of erections and probably even extend erectile function later in life. Third, they’re an excellent way to tone the pelvic region. Other muscles, including the sphincters, contract along with the PC muscle, which builds strength in the anal region and enables us to more fully enjoy anal play, particularly penetration.
Lax, mushy muscles are not very sensitive, and to require excess tension to do their work. Firm, well-toned, yet relaxed soft muscle tissue in the pelvic region increases sexual sensitivity and responsiveness.
Finally, the exercises are a great stress reliever. You may find that regular practice gives you a more balanced, confident stance in the world. The deep breathing alone will help your entire body feel more open and alive.
Exercise 1:
Inhale deeply as you contract the PC muscles and clench them for a few seconds. The exhale all the way and relax. Do 100 repetitions a day for best results; if thought of so many reps overwhelms you, begin with fewer (40 or 50) and work your way up. You can break them up into 3 or 4 sets and do them throughout the day.
Exercise 2:
Inhale deeply and as you do, clench and release the PC muscles quickly, 8 to 12 times per breath. Then exhale and relax. Do 20 to 50 sets a day.
Exercise3:
Inhale and pretend you’re sucking water into your anus and genitals. Then exhale and bear down pushing out the imaginary water. This is great for your abdominal muscles as well. Do about 10 repetitions at a time, 1 to 3 times a day.
One variation on the exercise is to inhale with a pushing rather than a sucking motion of the anus and other pelvic muscles, followed by the sucking motion before exhaling with complete release.
An interesting note: Some people do develop the ability to suck up water into their rectum using this technique.
Prostate Massage may improve Health
Prostate cancer is the most common non-skin cancer found by men and leading cause of death among older men. Increasing evidence shows that men who don’t directly stimulate the prostate (particularly men who practice long-term sexual abstinence) are more vulnerable to prostate cancer and other prostate problems such as prostatitis (inflammation) and benign prostatic hyperplasia ( a noncancerous enlargement of the prostate).
Thus, every man should know how to find his prostate and how to massage it. This is a good example of that preventive medicine that HMO’s (health maintenance organizations) are always touting, although you certainly won’t find many of them discussing prostate massage! Yet prostate massage has been part of Asian medicine for centuries. In traditional Japanese families, wives often massage their husband's prostate to promote prostatic health, a practice that the spouses and partners of western men with prostate cancer are learning mounting numbers. Actually, it’s easier for a partner to massage the prostate from behind because the angle is better and more of the finger is available.
At this point, the western medical establishment knows little about the mechanics of prostate cancer and much research remains to be done in this area. Thus, it behooves the patient to become better informed than most doctors. Apparently it’s possible for some men to heal their prostate cancer; many books on the subject are available and support groups and other resources can readily be found on the Internet. While many doctors frown on the use of prostate massage alone as cancer treatment, considering it risky in the absence of other medical intervention, anecdotal cases tell of remission following such therapy. Advocates claim that consistent prostate massage improves the muscle tone of the prostate and helps drain the fluids that accumulate in cancer cases. While prostate cancer is very slow to progress (many patients die of other causes), treatment may improve one’s quality of life.
Massaging of the Prostate Gland
Of course, we don’t have to have prostate problems to enjoy the benefits of prostate massage. You can stimulate the prostate directly by placing a finger or dildo into the butt. For this you’ll need your index finger and some form of lubricant, plus a latex glove if you wish. One technique is to lie on your left side and put your right hand behind your back; reserve this if you’re left-handed. It may be easier if you start with the top-most leg bent at the knee, toward the chest and then straighten it after you are inside. Enter your rectum slowly, locate the prostate gland and gently thrust and massage it. Be sure that you’re not pushing too hard or poking at an angle. Exert firm pressure on the upper portion of the prostate and slowly push downward and toward the middle. As the prostate is heart-shaped, it has two lobes. If you can feel them separately, you can massage one lobe and then the other. Otherwise, just apply any pressure that’s not uncomfortable. Some strain on the wrist is normal, however. This tends to be easier to do if you’re slim and flexible.
Here are a couple of alternative or supplementary techniques: Thrust in and out toward the anal sphincter, varying the rate to get maximum stimulation. Or use a vibrator on the sphincter to also stimulate a large number of nerve endings and indirectly stimulate the prostate. Another way to stimulate the prostate indirectly is to press and massage the perineum with your fingers. In Asian medicine, the perineum is an important acupressure point for good prostate health and sexual functioning.
Some men have trouble reaching their prostate or finding a partner to do it for them. For them and for others interested, a device is available to massage the prostate and the perineum simultaneously, named the Pro-state Prostate & Perineal Prostate Massager. (The manufacturer’s website states that “it is helpful to master the Kegel Method and to synchronize breathing,” so doing those exercises clearly pays off here.)
Many men find that applying pressure to the prostate gland increases sexual pleasure and enhances orgasm. Others, however, find any pressure unpleasant no matter what they do (and I am one of them!). And yet other men enjoy prostate stimulation only after they have reached a certain level of sexual arousal. Individual reports of sensation vary widely, from ecstasy to mild pleasure to indifference to discomfort. So it’s very much an individual preference.
http://www.prostatitis.org/doityourself.html
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