Storys: Various
 
                                                  
                                                  

  Miscell/kegel
                                          Kegal Exercises
                     Maybe it sounds too good to be true, but there's now a simple,
                    foolproof way for men to boost their partners' and their own
                 pleasure during lovemaking. And it doesn't rely on aphrodisiacs or
                      drugs. Instead, it involves doing a set of easy to learn
                  pelvic-muscle exercises called Kegels (after Arnold Kegel, M.D.,
                 the gynecologist who developed them over 40 years ago). Women have
                  been practicing these moves for years to intensify their orgasms
                 and increase their partners' stimulation. Now, sex therapists and
                researchers have discovered that both partners can benefit sexually
                                      when men do Kegels, too.
                    Kegel exercises both strengthen and tone the pubococcygeal (PC)
                     muscle-which runs from front to back in men's and women's
                 pelvises--as well as the surrounding pelvic muscles. The PC muscle
                is what helps bring a man or woman to climax, and, along with other
                            pelvic muscles, it also controls urination.
                       In his recent book, "The New Male Sexuality (Bantam Books,
                 1992), psychologist Bernie Zilbergeld, Ph.D., claims that many of
                  his male patients who practiced pelvic-muscle contractions over
                 time reported increased sexual sensation and more intense orgasms.
                That's not all. Over the past 20 years, William Hartman, Ph.D., and
                 Marilyn Fithian, Ph.D., co-directors of the Center for Marital and
                  Sexual Studies in Long Beach, California, have prescribed Kegel
                  exercises to more than 1,300 male patients who were troubled by
                    erection problems. Most of the men who did the exercises as
                         prescribed reported firmer erections than before.
                     What's more, nearly 200 of Dr. Hartman and Dr. Fithian's male
                    patients who practiced Kegels learned to delay ejaculation,
                   enabling them to prolong sex to their own and their partner's
                  satisfaction. And most surprising, 10 percent of these men were
                   eventually able to have multiple orgasms--that is, two or more
                  climaxes during a single act of intercourse before ejaculating.
                 (Orgasm and ejaculation don't always occur simultaneously in men.)
                          With so many sexual benefits, Kegels are the perfect
                "sexercises" for men as well as women to master. Besides helping to
                    create the physical conditions that enhance lovemaking, the
                  exercises can spice up sex in another way as well. "Partners can
                  take turns tightening their pelvic muscles during intercourse,"
                 explains Dr. Hartman. "Each will feel the other's muscle contrac-
                               tions, which adds to the excitement.

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"
                      For a man who wants to learn how to perform Kegels, the first
                 step is locating the PC muscle. Here's how: Some time when he has
                   the urge to urinate, he should sit on the toilet with his legs
                spread, start to urinate, then try to stop the flow. (The PC muscle
                 is the one he squeezes to do this.) After restarting the flow, he
                  can practice stopping and restarting the stream of urine. It may
                    take several attempts to actually isolate the PC muscle--the
                buttocks muscles have a tendency to kick in if the legs aren't kept
                                               wide.
                       When a man has familiarized himself with the sensation of
                   contracting the PC muscle, he's ready to practice holding the
                contractions. He should first try holding a contraction for several
                 seconds three or four times a day. Over the next few weeks, as he
                 continues doing Kegels, he can gradually increase the time of the
                 contraction until he is holding it for 10 to 15 seconds. Next, he
                  should alternate these Kegel holds with a series of short, quick
                 contractions. Dr. Hartman recommends that men gradually work up to
                a daily routine of 100 quick PC contractions and five holds. (Women
                 who want to learn how to do Kegels should follow these same steps,
                   but they only need to do the long holds for five seconds; men,
                 however, need the 10- to 15-second hold for delaying ejaculation.)
                     After a few months of diligent practice, a man should be ready
                  to try using the Kegel hold during intercourse to delay ejacula-
                   tion. But first he must familiarize himself with the sensation
                  known as ejaculatory inevitability--the point at which he can no
                  longer hold back an ejaculation. He will feel an uncontrollable
                    urge to ejaculate as his prostate gland and seminal vesicles
                 contract. Once a man has developed an awareness of this sensation,
                  he can then learn to produce a PC contraction before he reaches
                    that point of no return. (Another option is for a man to try
                     practicing this technique on his own while masturbating.)
                     Most men can do Kegels anywhere, since they're seldom aroused
                   by the exercises; women may want to practice Kegels in private
                  since for them, the increased blood flow to the pelvic region is
                    more likely to spark arousal. Continued over a lifetime, the
                  exercises can help men (and women) head off urinary incontinence
                   later in life. That plus greater arousal, enhanced orgasms and
                longer-lasting sex make these some of the simplest, most beneficial
                                  exercises a man or woman can do.

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