Saturday 21 September 2013

How to isolate the Perineum muscles (Kegel Muscles)


In this post I discuss how to isolate the perineum muscle in men and in women. Perineum muscles are often referred to as the Kegel muscles and sometimes as the perineal muscles. Considering that the sexual system and genitalia in males and females is quite different, the perineum muscles work differently in the two sexes. It is important to know exactly which muscle(s) to isolate, to correctly perform the following exercises:

Kegel exercises for men
Kegel exercises for women
Male Deer exercise or Sexual Qi gong for men (a form of Tai Chi)
Female Deer exercise or Sexual Qi gong for Women - Breast massage with pelvic crunch


In each case the isolation of the muscle(s) is a little different, let us see how:

Kegel exercise for men or Pelvic floor exercise for men
In the Kegel exercise for men we are trying to isolate the muscles which form the pelvic floor, starting at the anus to the scrotum (testicles) or the root of the penis. When performing the Pelvic floor exercise you contract the muscle that would stop urine flow midstream, the muscle between the scrotum and the anus where a woman’s vagina would be and the anal muscles. Thus you should try to visualize all three areas then contracting the muscles. In my personal opinion the muscle at the penis end is the most important and also the most difficult to work. Do not do the exercise regularly while urinating. Stopping urine flow to identify the muscles is quite okay.

The Kegel when performed correctly helps cure premature ejaculation and over time makes the erections stronger and healthier. I would however, recommend the Male Deer exercise over Kegel for men.


Kegel exercise for women or Pelvic floor exercise for women
In the Kegel exercise for women we are trying to isolate the muscles which form the pelvic floor, starting at the anus, including the vaginal muscles, up to the urethra. When performing the Pelvic floor exercise you contract the muscle that would stop urine flow midstream, the muscles of the vagina as you would around the penis during sexual intercourse and the muscles of the anus. The muscles that help stop urine flow and the vaginal muscles are more important to be exercised in women. Do not do the exercise regularly while urinating. Stopping urine flow to identify the muscles is quite okay.


 Kegel Magic


Male Deer exercise or Sexual Qigong for men
In the Male Deer exercise for men we are trying to isolate the muscle which would stop urine flow midstream. Here we try as much as possible to keep the muscle between the scrotum and the anus as well as the anal muscles as relaxed as possible while working the penis muscle, that would help stop urine flow. This muscle is easier to find in men as compared to women. When you pull or contract this muscle with an erection while standing, the penis will lift slightly. If you are lying down you will still see and feel slight movement in a direction depending on your body position. Do not do the exercise regularly while urinating. Stopping urine flow to identify the muscles is quite okay. The Male Deer for men when performed correctly will help combat premature ejaculation, Impotence, erectile dysfunction and help achieve better erections. In the long term the exercise brings about changes and balances testosterone levels, DHEA and other hormones, improving overall sexual health and performance. A link to how to perform the exercise is given at the end of this post.  


Female Deer exercise or Sexual Qigong for Women
In the Female Deer exercise we are trying to isolate the muscle which would stop urine flow midstream. Here we try to contract only the muscle that would stop urine flow midstream. We try not to work the vaginal and anal muscles. Initially you may find it difficult but with practice it will become easier. Initially if you use all three muscles as a group, there is no harm, but for better results try to isolate the urethral muscle(s). For women the exercise helps improve vaginal lubrication and reduces vaginal stress. Over time it brings about changes in levels of DHEA, Estrogen, Progesterone and Testosterone, thus balancing the hormones and helps you enjoy and relax during sexual activity. It also prepares the ground for multiple and full body orgasms.


A good video demonstration of the FEMALE Deer exercise is available at:
A good video demonstration of the MALE Deer exercise is available at:
www.youtube.com/watch?v=XvkzMhVTsmE watch later

Saturday 14 September 2013

How to perform the Female Deer exercise - Breast massage


Female Deer exercise is a simple but very beneficial exercise. It is Self Breast Massage with a pelvic crunch. It helps increase DHEA and Oxytocin levels, which in turn help improve fertility, regulate mood swings, and regulate levels of Estrogen, Progesterone and Testosterone in the body. Correct DHEA levels in the body will help you deal with stress and depression and will keep you more energetic and sexually more active.

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How to perform the Female Deer exercise
The exercise should ideally be performed in the morning before eating anything. Find a well-ventilated private space; sit naked on the floor on a mat or the bed with a firm mattress. Place your left heel between the anus and the vaginal opening. If you find this difficult place the heel anywhere touching your body, preferably below the Clitoris as close to or behind the vagina. Even if this is difficult use a small ball like a tennis ball to press near the vagina with the heel of the left foot. Place the right foot above the left leg between the thigh and calf muscle with the heel touching the pubis. If you find this difficult simply place the right leg in front, on the floor or mat. If you get the position of both heels touching the body, try to push the heels back, to exert a slight pressure.

Close your eyes and take deep breaths - at least 25 times or up to 5 minutes. Now, rub your hands to warm them. Place both hands on your breasts, left hand on the left breast and right on the right breast. Now gently massage in circular motion, going inside up and outside down. Breathe in going up and breathe out going down. Continue doing this 81 times without stopping. Do it slowly with eyes closed enjoying every stroke. Continue longer if you wish to. At the end you will feel relaxed and more energetic.

Finally clench your hands around your thumb and place them in your lap. Pull the perineum muscle and hold as long as you comfortably can. Do this once. This is not the same as the Kegel (pelvic floor exercise) exercise. Here we are trying to isolate the muscle that would stop urine mid-stream, excluding the vaginal and anal muscles. Never do the exercise while urinating; it may lead to retention of urine or weakening of the muscle.


A combined video demonstration of the MALE and FEMALE Deer exercise is available at:
www.youtube.com/watch?v=Zh5clvvvrO4

 A good video demonstration of the MALE Deer exercise is available at:
www.youtube.com/watch?v=XvkzMhVTsmE

A good video demonstration of the FEMALE Deer exercise is available at:
www.youtube.com/watch?v=SdAES4C9zNw