Sexology of the Vaginal Orgasm (8 page)

According to a study by the Medical College of Virginia, only 49% of women do the Kegel exercises correctly when

they only receive short verbal instructions. This means only half of the women constricted the targeted muscles without significant Valsalva effect, which refers to holding one’s breath while pressing with the addominal muscles). 25% of women even employed the technique in such a manner as to induce incontinence rather than to prevent it. Conse- quently, in addition to thorough instruction, feedback plays a decisive role. Effective training can only be achieved if there is an indicator to show that the correct target muscles are being impacted (Bump et al., 1991). This thesis is further supported by the fact that 10% of the women were unable to contract their PC muscle at all (Hartmann

& Fithian, 1972; p. 83). First of all, women have to be- come acquainted with these muscles. A self examination is recommended before beginning training, if a woman is unsure about her PC muscle. The
gynecological transvaginal palpation
is particularly well suited for this purpose:

You insert the index or middle finger 3 – 4 cm into the vagina and explore the surface circumferentially. Bend your finger and press at 1 cm intervals, working your way from the vaginal entry into the vagina until you reach to the cervix. Tense your PC muscle, and each time you exert pressure, determine if you can

Fig. 26

feel your PC muscle move. Kegel asserts that a healthy PC muscle is three fingers thick, while a weak PC muscle can be as thin as a pencil. If you exam- ine your vaginal wall at inter- vals of 1 cm, you will find the muscle quickly and be able to familiarize yourself with it

easily (Schlüssler et al., 1994).
Transvaginal palpation

Every woman automatically and unconsciously contracts her PC muscle each time she sees anything that arouses her. If female subjects capable of achieving orgasm are shown a slide which they consider to be very erotic, for example, this subjective assessment is objectively confirmed by a con- striction of the PC muscle and visa-versa, i.e. if there are no contractions, there is no erotization. This correlation is not observed, however, in female subjects who experience dif- ficulty achieving orgasm: In this case, surprisingly enough, PC muscle contractions are even sometimes recorded when the picture perceived is not at all stimulating (Perry, 1995). So the body reacts, but the conscious mind remains una- ware of this physical reaction.

Dutch sex researcher Ellen Laan and her team also report this curious discord on another physiological level. She uti- lized VPA (vaginal pulse amplitude modulation) to objec- tively determine the effect of sexual stimulation by measur- ing blood afflux into the vaginal walls - the higher the blood flow, the higher the pulse amplitude in the vaginal area. She also came to the same conclusion as Perry in respect to the PC muscle contractions. The discrepancy between the subjective sensual experience and the measured genital- physiological response is less in women who experience coi- tal orgasms than in women who experience orgasms through other sexual activities (Brody, 2003).

From a therapeutic standpoint, this phenomenon suggests that achieving orgasm depends not only on the strength of the PC muscle, but also on whether “conditioning of the sexual reflex” can correct the discrepancy between vaginal

response and conscious sexual arousal. By training the PC muscle, a woman therefore not only builds up muscle strength, she also focuses her attention regularly on the sen- sations she feels in the pelvic floor and consequently atta- ches greater significance to them in her awareness of her body. This provides a physical foundation for developing the capacity for sexual attunement and arousal. With this in mind, the love-muscle exercises should often be com- bined with arousing sexual fantasies, when appropriate. These internal images gain intensity the more senses one involves.

Ultimately, orgasm is about unifying body, mind and soul. In another of her experiments Ellen Laan demonstrates just how much this trinity is disrupted by these acquired filters. With the participation of 47 female subjects, she wanted to find out whether women exhibited a stronger sexual response to erotic film scenes staged by a woman and hence female oriented, or to erotic film scenes staged by a man in a manner typical for men. She again used the VPA method in order to objectively measure sexual arousal and blood flow into the vaginal area. The results were completely unex- pected. There was no distinction between the significant sexual arousal recorded for the two types of film scenes despite the fact the subjects claimed to have been unequivocally more aroused by the scene arranged by the female. The scene filmed by the male elicited more feelings of shame, guilt and even aversion. Thus sexual arousal depends mainly on how the individual perceives and processes sexual stimuli (Laan, 1994). The body sometimes reacts autonomously where sex is concerned, like it or not. One should always bear this in mind in order to avoid getting into unnecessa- ry conflicts. Similar discrepancies can also occur in men. A patient who had witnessed a rape comes to mind. The event

infuriated and appalled him - he did not feel aroused in any way. He experienced revulsion and even pronounced fear as he hurried to assist the victim. To his disgust he noticed that his penis was fully erect despite his emotions. This led him to the erroneous conclusion that he had a perverse sadis- tic predisposition.

Just as the pelvic floor can suffer from a lack of muscle tone, quite often exactly the opposite is true and the muscles are too tight. The causes can be physical as well as psychologi- cal. Chronic tension in the area is often associated with infections of the vagina and urinary tract, and even with menstrual cramping and pain during intercourse (Kahn- Ladas et al., 1982; p. 103, 111). The PC muscle needs to be relaxed as well as contracted and muscular development training should take this into account. The better shape the PC muscle is in, the more complete the relaxation (Bryce, 1982; p. 214). Rene Masse (1981) discovered that a strong PC muscle causes a demonstrably stronger blood flow during sexual arousal. This, then, facilitates lubrication wit- hin the vagina, which in turn reduces the occurrence of discomfort.

The Chinese description for the perineum (pelvic floor) is
Hui-Yin
, which means the collection point of all yin ener- gy, or lower meeting point of energy. It is also described as the gate of life and death.
The Hui-Yin center
is situated exactly in the middle of the perineum between the anus and the genitals (fig. 27). According to Taoist tradition, the vagina represents a big gateway for vital force. The basic life energy,
Chi
, can easily drain away at this point and wea-

ken the functioning of all organs. The vaginal walls, which are firmer in youth or after restful sleep, begin to sag with fatigue and advanced

Fig. 27

age. This alone is rea- son enough to streng- then the PC muscle in order to retain the flow of Chi, which in the form of sexual energy is also called
Kundalini

(Mantak Chia, 2002).

Hui-Yin

For a long time researchers have tried to prove the existence of Chi. An instrument was developed at the Institute for Applied Biocybernetics and Feedback Research in Vienna that registered this energy for the first time in 1995. It be- came clear during the test series that the more active the PC muscle is, the more energy the brain is charged with. The PC muscle – and no other – sends measurable electronic signals when repeatedly contracted. These signals travel through the spinal cord to the brain, provided the back remains straight. “If the PC muscle is strong, then it is the greatest source of energy – a veritable power plant within the human body. The tension in the PC muscle stimulates the prostate in the male and the uterus in the female. The release of endorphins, which create feelings of euphoria in humans, and hormones in this manner creates a pronounced feeling of well-being” (Eggetsberger, 1995; p. 33).

The Viennese biophysicist also worked with the well-known Tao master, Mantak Chia and discovered that concentrating on and visualizing the so-called chakra during Kundalini Yoga resulted in a measurable increase in PC muscle tone. Eggetsberger concludes from this that this life energy

ascends from a point in the pelvic floor during mediation as well.

There is certainly nothing more boring than interminable, montonous muscle training. Arnold Kegel recommended performing his PC muscle exercises 3 times a day for 20 minutes (Hartmann 1972; p. 87). This amounts to a triathlon of one hour per day! A similar amount of time is prescribed by Britton: “The time indicated ... is a small price to pay for the marvelous lift you will receive from even one session of exercise...” (1982, p. 108). She stipulates 300 contractions a day for life!

One of the strangest suggestions resulting from the utter lack of understanding with regard to traditional training methods was made by Martica Heaner (1999). She sugge- sted doing up to 300 contractions twice daily, each lasting a maximum of 5 seconds (p. 62). This meant a total con- traction time of 50 minutes. If one also adds the pauses be- tween the individual contractions that are supposed to take about twice as long as the contraction time then this would result in a triathlon of up to 2.5 training hours a day! The title of her book is, incidentally, “The 7-Minute Sex Secret…”

The pelvic floor muscles consist of 70 to 95% “slow-twitch” fibers and thus to a significantly lower extent of “fast- twitch” fibers. The former develop less strength and the speed with which strength is built up is slower but more lasting in comparison to the faster fibers. (Gosling et al. 1981). The special muscle training must take into account

these different types of fibers and their relative contribu- tion. One recommendation sets down how many contrac- tions must be conducted with which duration, intensity and pauses in a series and with which daily frequency. Building up weak pelvic floor muscles is thus dependent on training various strength qualities all of which optimize full perfor- mance.

According to Schmidtbleicher (1994) there is only an incre- ase in strength as a result of increased muscle mass, if the muscles are trained with an intensity of 60 to 80% of the maximum strength. 8 to 10 repetitions per series are the norm. Strength alone, however, is not enough for training the pelvic floor. An important dynamic performance of the pelvic floor muscles is the fast capability to react and to develop strength when there is sudden exertion of pressure (e.g., cough, sneezing, sudden jump). In addition to the training for increasing muscle strength, intramuscular coor- dination and endurance, fast response must be trained, which requires quick, intense sequences of contractions with a low number of repetitions. Kegel exercises with up to 300 contractions per day thus hardly live up to the insights of modern sport medicine.

Scientists have attempted to optimize PC muscle training for the last few decades. They have increasingly recognized the necessity of feedback to assure the correct muscles are being tensed. Based on my many years of experience as a sex therapist, I developed PELflex, which combines all of the ad- vantages of modern exercise equipment (www.pelflex.com). As a result, the necessary exercise time can be reduced to one-fifth, even as little as one-tenth of the previous amount with the same level of effectiveness. Instead of training into a void, PELflex offers the PC muscle an elastic, custom-fit

resistance to bear down on. Organized in short, intensive training sessions, this principle ensures muscle accumul- ation in a very short time (Kiesler 2004). In a recent study I concluded that a PELflex training group has archieved a 2.7 time increase in muscular strength after six weeks versus a training group exercising without PELflex (fig. 28).

The advantage of exercising the pelvic floor with PELflex (fig. 29) is also demonstrated by the large difference in the mean values of the tensed and relaxed muscle states. Thus, PELflex not only contributes to quicker muscle build-up, but also improves the relaxation of the muscles as well (Stifter, 2004).

The
PELflex
advantage:

2.7 times more muscle strength in six weeks!

PELflex
also improves ability to relax by 2.3 times!

Mean value of contractions in microvolts
_Microvolts

1

Without Training

3

Training with PELflex

2

1

Without Training

3

Training with PELflex

2

Training without PELflex

Training without PELflex

Increase in muscle strength after six weeks

Fig. 28

Level at beginning of training

Increase in muscle strength

Average increase in

difference between tensing and relaxing after six weeks

Fig. 29

Muscle tension – relaxation at beginning of training

Improved Ability to Relax

PELflex also offers:

• Bio-feedback control through butterfly-effect
  
• Optimal anatomical form
  
• Maximum hygiene and comfort
  
• Discretely compact
  
• Simple execution
  

1. Preparation
   

   Arnold Kegel recommends identifying your PC muscle before beginning your first training session: Sit down on the toilet seat and spread your legs. Urinate in this position and discontinue the flow of urine. Note exactly which muscle you used to interrupt urination. This is exactly the muscle you will be contracting during your training. In order to be sure, you should lie on a bed and position yourself with a hand mirror so that you can watch as you insert a finger into your vagina (use lubricating gel). Now contract the muscles you used to interrupt your urine flow and notice how strongly you can grip your finger. Also observe how your pelvic floor and anal areas move with these contractions. Repeat this process after a few weeks of training and you will notice an increase in muscle strength.
   

   Many women have never looked at their own vulvas (vaginal opening). They feel as if they shouldn’t, and that it is indecent even if they have borne several children. Some women report a feeling of revulsion the first time they observe their own vulva; be aware of your feelings –
   

   whatever they are. Try to change any negative attitudes by visualizing the pleasure potential of this part of the body. Use a mirror to observe yourself in much the same manner as a ballerina does to observe the correlation between her movements and how they appear. You can see how your muscles move in relation to your own perception of your- self. You can observe how your anus moves in and the peri- neum moves up when you constrict your PC muscle.
   

2. Execution
   

   It is best if you are in a half-sitting, half-reclining position and are able to plant the soles of your feet on a flat sur- face. The thighs are comfortably opened. Take 6 minutes time for a training session. Insert PELflex according to the instruction manual, then tightly contract the PC mus- cle for 4 seconds (80% of your maximum strength) and maintain this tension without letting loose. Afterwards, relax the muscle for at least 8 seconds before you squeeze again.
   

   Repeat this procedure 30 times. This serves as a general guideline; you should not overdo it or you will get sore. That is why it is important to take your personal con- stitution into consideration. If you want to make faster progress and your muscle condition permits this, then you can increase the training sessions after one week to twice a day, although you should leave a few hours between training sessions.
   

   To make sure the fast muscle fibers are also trained, some time after the exercise, at the end of a series, 5 – 10 very fast, but very strong contractions should follow.
   

   

   To accelerate the build-up of muscles, modern sport medi- cine recommends adding in a more challenging series on some days instead of the 4-second contractions. Contract very strongly without letting go for 30 to 40 seconds. At least long enough to exhaust the muscle. Then relax thoroughly for at least twice as long. Afterwards repeat this exercise a second time. You should do this double series at least 2 to 3 times a day (cf. Markwell & Sapsford, 1998). Never hold your breath while contracting your muscles. Breathe normally through the nose and don’t press. Be sure that you are tensing only your PC muscle and not your legs, ab-
   

   C.O.M.E
   

   domen and/ or buttucks. The tip of the indicator sinks when you are squeezing the right mus- cles. So use this helpful signal as a monitoring aid until you feel sure about how to do it properly
   

   Fig. 30
   

   (fig. 30).
   

   Indicator
   

   Should PELflex slip out, try to pull it back in with your
   

   P.C. muscle. You can also try to position yourself at a flat- ter angle or you can hold your finger against it at the begin- ning. You may also not be able to keep the tension up for 4 seconds or do all the repetitions. Do not overexert your- self! Be patient and take pride in each small success.
   

   As previously mentioned, the love muscle exercises can be enhanced through coupling them with sexual fantasies. Deepen your capacity for vaginal arousal through mental imaging. Imagine, for example, surrounding your partner’s
   

   penis with your sex muscle and massaging it. Think of the hand of the milkmaid, Gopala, milking a cow and, when- ever you feel like it, try imitating the sucking movement with your vagina between the exercises.
   

   As important as building up strong pelvic muscles is, it is also important for its functioning that it is capable of rela- xing! Any other training principle would be one-sided and detrimental. Keep this in mind after every contraction. At the end of a training session you should every now and then train your sensitivity in this regard. For instance, you could frequently sit on a warm-water bottle to heighten your awareness of this sensation. Or if your physical con- stitution allows this, carefully assume a position which lightly stretches these muscles: e.g., lying on your stomach, with a cushion under your pelvis, or standing on all fours, on knees and elbows. In addition to general exercises, breathing exercises also have a positive effect in which you breathe into this area. (Carrière, 2003)
   

3. Recommended Additional Exercises