#kegel breathing exercise

[fitnessmantram]

Pelvic Floor Breathing Exercise #shorts #yoga #pelvicmuscles #pelvicheal...

Diaphragmatic breathing (otherwise called profound breathing or tummy breathing) advances pelvic wellbeing by keeping your pelvic floor serious areas of strength for muscles adaptable. You can rehearse diaphragmatic breathing all alone or related to your activity treatment.

[williamkyoga]

Male Pelvic Floor Exercises

[gibbearish]

@excessive-vampires hey of course<3 i know it fuckin sucks to deal with so anything i can do to help others with it ill do my best

with that i saw your reblog earlier and was working through forming a response so i just wanted to say firstly im really sorry youre stuck in that situation and that your doctors treated you like that, secondly im not sure if you wanted advice on working around that so if not feel free to disregard all of this but if yes:

firstly dilators - if the issue is:

> not knowing what to get - i got the intimate rose dilator set off amazon and my physical therapist made happy noises when i showed her so they get two thumbs up, id estimate the smallest one is abt the size of a pencil

> they would open your mail and get angry - see if you have any friends nearby who would be willing to let you ship it to their house and then pick it up in person

> if they found it in your room they would get angry - try to think as far outside the box as you can on hiding spots. like say an old pair of boots buried in your closet or something, what are the chances of them checking somewhere like that yknow?

> worried theyll catch you doing it / no lock on door - i usually wait until my housemates are entirely gone or 100% certainly asleep before dilating, its not a noisy activity on its own you go really slow. and even if that means you can only do it once a month, thats ok, like i said any progress is good progress. when i first started out working on it p young i literally couldnt fit much of anything at all and would just occasionally toe the line like every few months, and even that slowly got me to the point where i think shortly after graduating highschool when i ordered the dilators i was able to do the first size after like a week

if none of those solve it and dilatings not a possibility thats def unfortunate but not the end of the road. as for the rest of the exercises none of them involve material stuff so they should be pretty easy to do discreetly if you want (except the massage thing but theyd have no reason to suspect its pelvis involved as the tools used are used for regular massages too lol, and failing that you can still do it with your hands its just not as ideal). so with that here's a rough breakdown of the exercises im supposed to do, and again this is just the general stuff so i cant tell you how many days a week you would do these. and also disclaimer that i very much am not a medical professional, just regurgitating what i remember of the instructions from my doctor. anyways!

kegels:

breathe in through nose 2 seconds, out through pursed lips 2 seconds while squeezing, release and repeat 5 times

then

take slow steady breaths drawing them down into your stomach rather than your chest, do these continuously independent of kegels. pattern is squeeze for 5 seconds, release 10 seconds, and repeat that 5 times

do one set of each of these standing, sitting, and laying down flat on your back with pillows under your knees to elevate your pelvis. originally i was supposed to do all of that eight to ten times a day but that rapidly evolved to "whenever i can remember to in whatever position i happen to be in right now" lol

the abdominal/inner thigh massages are primarily intended as a cupping exercise but you can also use a Gua Sha tool if the cups hurt (like me, they pull my stomach hair so i got one also off amazon, its the shiny metal rock shaped like a paint pallette. for the cups this one looks closest to what she had and you just squeeze it then place on your skin so it creates a seal, release the bulb to create suction, and then slide it around as described below), or she told me the thigh part can also be done with a massage gun. but essentially you just make sweeping motions around your abdominal region, if you start at the bottom on one side you sweep up around your bellybutton on that side to the top and vice versa, if you imagine your stomach in quadrants you wanna spend abt 3 mins going over each corner. then you also wanna do the cardinal directions and just sweep from the outside towards your bellybutton, also 3 mins each (i do not do these in any particular order truth be told im truly just rubbing a slimy rock around on my stomach lol). inner thighs are similar, you just sweep up towards your pelvis. and use massage oil/lotion/something otherwise itll get uncomfortable and chafey, ESPECIALLY the silicon cups my skin hurts just thinking abt that lol

for stretches she told me -

1 minute daily: priformis figure 4 stretch, deep squat stretch, half kneeling hip flexor side bending stretch, supine hamstring stretch with strap, happy baby pose, and adductor butterfly stretch

10x pushup-y things daily: prone on elbows stretch

i googled all of those real quick to make sure those keywords lead to diagrams or guides that looked mostly right so those should be a p good rough guide

the breathing exercises are just more of the stomach breathing thing, you lay down with one hand on your stomach and one on your chest and just concentrate on taking deep breaths without the chest hand moving for a couple minutes

if you had to pick just one of these though i would primarily go for the kegels, for the first month that was the only thing i remembered to do every now and then and id still made a fuckload of progress by the second appointment, theyre entirely undetectable by anyone around you so you can do them whenever and wherever you want, and as far as i know theres not really any way to do them wrong or like. overdo them? worst thatll happen is youll get too tired to keep doing them and the result will be ... you relaxing, so thats also a win lol

another tip is if you cant get dilators but still want to go that route and can fit your pinky: put it in until it starts to hurt and no further, even if thats only a single centimeter and just chill there until it relaxes, focusing on deep breaths and releasing tension in the area (also make sure youve gone to the bathroom prior so you wont get scared of relaxing too much and tense up bc that can hurt a lot w something in you if youre not prepared). itll feel like it never will but i promise eventually it will chill, even if that time is another day youll still have made progress. if you do get it relaxed though then you can try for a little deeper, again stopping as soon as it hurts and waiting for it to adjust. one thing that can help is directing sustained pressure down towards the bottom of your pelvic floor, it will hurt some but in a different way like a really intense backbreaking massage does, and as such will also steadily drive the tension out. vaginismus is lowkey your pelvic floor being one big muscle knot anyways so yknow lol. also if its not going well dont force yourself to continue forever, like give yourself a 15 minute timer as a goal but allow yourself to tap out whenever you need. and conversely if you make it to 15 mins and find youre still feeling fine you can choose to bump that up, the world is your oyster

for bowel health she recommended i get a magnesium supplement, the brand she recc'd is CALM specifically the raspberry lemon flavor, you just mix i think a teaspoon of it with however much warm water you want so if you dont like the taste you can just take it as a shot like i do, or she said adding it to tea and stuff is fine too, and you just drink that before bed every night. its not prescription or anything you can get it at costco or again amazon (all of these companies certainly have their own websites you can order direct from but i am broke as fuck so we do what we can lol)

that's all i can think of right now, make sure to use way more lube than you think you should, and i hope this helps and that your situation looks up soon💜

got a good grade in physical therapy because i ordered a sex toy life is fun

[lvmimis]

cw: minors dni. smut but softcore. unedited. food mention.

your teeth sink into something sweet - a strawberry, ripe and succulent from the spring harvest, its juices dribbling gently down the corner of your mouth. senku’s thumb gently swipes the drop away and while you can’t see it from your forward facing position in his lap, his commentary makes it evident where his finger has ended up.

“these are pretty good this year,” he muses, his voice a slow tickle in your ear.

“mmm, agree,” shifting slightly in positioning, as you scribble another note in the crossword before you. he’s supposed to be helping you, but instead you can tell he’s thinking about a million other things at once, possibly another invention to ameliorate your lives together even further, although by now this village is as close to modernity as the pre-petrification farmlands you were acquainted with growing up. how else can you explain this moment of leisure, pressed this intimately close together while you exercise your brain and he exercises his ability to stay focused with his cock, warm and erect inside you.

with every unintentional (or intentional) movement, even just the happy wiggle of good fruit, one of his multiple trains of thoughts peters to nothing, and he should be frustrated but that’s the entire purpose of this exercise. testing his limits.

“seven letter word starting with i,” you start, moving again slightly with a slow breath, indulging yourself in the drag of his cock against the front wall of your vagina. you’re allowed to have fun with this. your hand reaches for another strawberry while he bites his lower lip. “a strip of land connecting two larger masses or part of the thyroid gland.”

“isthmus,” he replies immediately, trying to hide the strain in his voice. you giggle to yourself, moving his hand to press onto your left breast as you scribble the word in. it fits perfectly, just like the two of you.

“correct.”

senku tries to distract himself from the sensation of your nipples pebbling under his fingers, and the soft curve of your breast in his palm with a complaint.

“this is like the fifth medical clue, your friend needs to do a better job with these.”

your hand holds senku’s still on your body as you raise yourself off his shaft and don’t slam but slip yourself down brisker than usual.

“be nice, it’s hard to make good crosswords.”

you tap your pencil on your cheek as he loses another concurrent train of thought. you can feel his thighs tense under the backs of yours and you smile to yourself.

“don’t cum just yet.”

you can tell he’s getting annoyed now when he quickly hisses, “what’s the next clue?”

“i thought you were only going to help sometimes.”

“can you not-“

you interrupt him quickly but don’t move this time. “7 letters again. starts with an l, i on the first letter. clue: uses few words.”

“something i wish you would do right now,” he quips.

it’s a good time to do a kegel, you decide.

“jesus christ, woman,” he groans, his chin digging into your shoulder. “laconic.”

“what?”

“the word is laconic,” he ekes out.

“ah!” you scribble the word down, gleefully, then let your back rest your back against his chest, setting the crossword down.

“i didn’t peg you for a religious man, senku.”

you can feel him glaring at you, but he gives up quickly in favor of a playful act of aggression, letting his top teeth graze onto the skin of your shoulder.

“when demons like you exist…”

“demon?” you repeat, mock offended. his hands shift to wrap around your belly.

“angel if we give this up for a bit and do something different for a moment.”

“like what?” you reply, letting your hand find his cheek behind you.

“guess.”

your grin is wide, triumphant.

[miss-vanta-likes-to-write]

I need you all to understand that yes Kyle Gaz Garrick whimpers during sex. IDK this also came to me in a fevered haze lol. Enjoy

18+mdni nothing but porn y'alls for my baby Kyle. Uhm AFAB reader. Amazon Position

Title: Role Reversal

CoD one-shot master list

You're on top, but no, it's not the cowgirl position he likes. It's a new one you had to ease him into doing. Showed him a few porn videos of girls and guys trying this position. For once, he'd get to be a pillow princess, and all he can do is lay there and take it.

The position is called the amazon position, and it's safe to say he loves it. And you love it too.

Kyle is prone on his back, at the mercy of you fucking him. It took some used to getting the angle right, but when you managed to slide down on to him, he gasped. The way you were able to clench rhythmically with each thrust of your hips. You felt a sense of pride each time you slid onto him, his legs propped up on the crook of your elbows. Each little movement earned a gasp from him. His hands fisted the sheets, and his brow was furrowed.

"Fuck- babe," He whispers and closes his eyes. When he lets out a breathy moan, you quicken your movements. There's a hitch in his breathing as he tries to control himself, you're not having that.

He never goes easy on you until you're babbling and crying, and even then, his mercy isn't so easily given. One leg of his gets wrapped around your waist, and your free hand presses down onto his neck. It's another thing you asked to do to him, choke him lightly, just enough for him to float.

"Kyle, you look so pretty like this." You coo to him. Your eyes are a light with pleasure and mischief. You want the sight of your boyfriend laid out like this seared into your eyelids. "Shit, love my perfect baby." You squeeze his neck, and it earns you a whimper. Your hips pick up speed, and you're clenching and thanking God for all the kegel exercises you've done.

He's thrashing his head and you see the white of his eyes, "fuck~" he whimpers, "babe please~" he's begging.

The sound of the bed hitting the wall is sure to get a noise complaint. A hand of his reaches up and he's trying his best to slow down your hip movements.

"Babe- fuck fuck fuck you're squeezing too tight I can't" He sounds so needy to you and it makes you preen.

"You can take it, Kylie, be my good boy and just take it." Your voice is hard and commanding. You shove his hand away from your stomach, "Don't fight it baby boy, cum as much as you need to yeah?"

The sound of his moans and whimpers echoes just under the rapid sound of skin to skin slapping. You yourself are high off the power of being able to fuck him. There's a slow build-up of pressure in your body, but it's not the same as when he's railing you. Maybe it's the position, the fact that he can't get to your clit and you'll be getting off with penetration alone. You control the pace, the build-up, and the climax, and it thrills you.

"Come on Kyle, you can give me a good one." You huff. A bit of sweat drips down onto him. The visual of his mouth opening and closing riles you up. Your fingers find their way to his lips and spread into a 'V' over his mouth. "Come on sweet boy."

He looks fucked out, but his tongue slips out and traces the shape of your fingers. It's erotic, like a tease of what he wishes he could do to your clit, your folds, and eat you up. There's precum leaking out of you at this angle along with your slick. You feel Kyle twitch inside of you and your efforts double. He's in a pleasurable hell and you're having the time of your life.

The keen that he lets out is pathetic. Disgusting. And you want to pull more of those sounds from him. It suddenly occurs to you that you're close as well, but you won't be over stimulated. You'll be able to over stimulate him.

"Baby, love, please, it's too -" He can barely breathe, and it causes you to gasp, "Fuck-" he groans out deep and low. The warmth of him cummung in you, sends you into a small orgasm. You fuck him through his and you begin to chase after yours.

There are tears in his eyes. He's trying to scoot back, but he's a bit too weak to do that. "No no no Kyle, you can take it." Your hand slips down between you both and you rub your clit and continue to slide on and off of him. You're pulsing around him, it's erratic. Kyle is heaving through his breaths. He's whining for mercy, and there's none for him. Not when your orgasm crashes over you and he cums a second time. He's twitching and wheezing and you can only manage to breathe in deeply.

Slowly, you pull him out of you and lay his legs down. You flop down next to him, panting and pulling him into your arms. He's shivering, and you pull the blanket over you both. Clean up can wait a second for after you both come down from your highs.

"Fuck." Kyle whispers, "Is that what I do to you?" He chuckles.

"Yeah...did you like it?" You ask shyly.

"I did... we should do role reversal more often."

You smile and kiss him on the cheek.

[leaky-prinxess]

psa: omo safety, dolls, and not smelling like pee all the time

note: i'm not a medical professional, this isn't medical advice, i'm literally just some lady

people often bring up overhydration when talking about omo safety. and they should! overhydration can be fatal. if you're doing any sort of heightened liquid intake, such as in rapid desperation, make sure you research how much water the human body can safely process in a given amount of time.

but i wanna talk about bladder health and incontinence. i'm a 33-yr-old trans woman. you know what increases incontinence? hitting your 30s. you know what else increases incontinence? feminizing hormone therapy. you know what else increases incontinence? holding your piss for hours at a time.

our urethral sphincters are muscles. when we hold in our pee, we're putting those muscles under stress. in a different world in which we're not piss freaks, we'd be doing minimal holding and voiding our bladders completely whenever they sent the signal to our brain that they're under load. but this is not a different world.

when we do holds (especially holds that result in involuntary release) we are damaging and weakening these muscles. as much fun as omo is, you've gotta practice it in moderation. unlike some muscles, your urethral sphincters don't heal on their own. if you're not taking steps to strengthen and retrain those muscles (or if you're doing holds too often!), they're just gonna get weaker and weaker and you're gonna have increased incontinence problems going forward.

as mentioned above, i'm a living trifecta of heightened incontinence risks, so i want to emphasize the importance of pelvic floor exercises to anyone who's engaging in omo play, especially the girlies. here's a queer-focused article on how to get started with kegels (excuse their use of "folx"). (sidenote: practicing diaphragmatic breathing helps with kegels and voice training.)

k that's it! i felt like this was important to talk about bc it's stuff i didn't know when i was first getting into omo. go forth and hold responsibly.

[thedevilinmybrain]

Louis gets high with Zayn and he cant stop talking about how good his and harry’s sex life is

"You ever seen a porno that was too good to be true? Like you fucking know that shit was scripted?" Louis drawls, rolls his head back against the side of the bean bag.

"Yeah, most of them. Have you ever seen a Pizza Delivery guy you actually wanted to fuck?" Zayn asks around the tip of the blunt, inhaling slow and holding it. "Or like, no fucking prep? No ones asshole is that wet."

"I'm not talking about that shit." Louis huffs, annoyed, but he still reaches for the weed when it's passed over. "I mean like, orgasms that were just too fucking good. Or like, someone's body just doing something and you know that shit is natural."

"Okay, sure." Zayn is a little too high to worry where this is going. Sometimes it's nice to just be baked and let Louis ramble. He is a yapper when he's got some good kush in him.

"That's what it's like for me and Haz, like every time. I thought it'd get boring, you know? Few years and we'd be comfortable in the same rotation of positions." Louis continues on, waving his hand around and trailing smoke. "But then this guy fucking goes and does a tantric yoga class in LA and now he thinks he can fuck my brain. Like literally. And you know what? It kind of worked."

"Like a dick lobotomy." Zayn murmurs to himself, can't help but to giggle.

"Or like, I don't know, he does this thing where he clenches down and it like fucking pulses. Like he's over there doing kegels on my knob, you know? And I can't fucking breathe." Louis ignores the comment, continuing further. "You ever had your cock milked like that? Because that's what it feels like. And then he just keeps it up the whole time. Can barely thrust because he's doing all the fucking work and he's not even moving his ass."

"Sounds exhausting." Zayn can imagine Harry - pretty pilates princess Harry - doing fucking pelvic floor exercises so he stays tight for his boyfriend. That sounds about right.

"But that's the thing though, he never gets tired. Like, he'll be basically passed out after a marathon session and if I so much as start touching on him, he'll just flop is legs open. Let me have at him. We spent a whole day, a whole twenty four fucking hours with me inside of him in some way or another. Like dick stays in until it's hard again type shit. And when I tell you, he was a champ." Louis whistles low, giving a shake of his head. "Deserved a fucking world cup for that."

"A FIFA cup?" Zayn perks his head up at that. "What would it stand for?"

"What?" Louis tunes into Zayn thin, mumbling around the end of the joint. "What are you on about?"

"FIFA World Cup. That's what you said. But what would it stand for?" Zayn asks, lifts his hand to start smelling the letters in the air. "Fucking In For America? Fornicate It For All? Future Is For Ass?"

"No, that's shite." Louis shakes his head, raising his own hand. "First In Fucking Ass. Like he got first place?"

"Favorite In For Always." Zayn snaps his fingers. "Cause he's your favorite to be in?"

"Not bad no bad." Louis only cringes a little. "He might hate that though."

"Will he though? I mean, it's Harry. You put a Burger King crown on his head one day and called him your queen and he cried." Zayn squints over at Louis. "He's easily pleased."

"He also blew me in that Burger King bathroom." Louis gloats, shifts around as that wide grin comes back. "Kept the crown on too."

[chocolatecoveredfanfics]

Cockwarming Ezreal and Vash HCs

This is kinda half-assed but meh 🤷‍♀️

Ezreal:

First of all, you really want him to suffer huh?

You usually cockwarm him when you’re watching a movie or tv series together

Or when you want him to suffer. It’s a form of revenge (affectionate)

He holds onto you hips in a vice grip and buries his face into your shoulder to muffle his whines

Ezreal knows if he tries to move, his punishment will be severe To be honest it’s not much of a punishment…

Does he want to be edged until tears are streaming down his face (punishment)? Or does he want to be milked dry until he’s overstimulated (reward)?

Either way he’s going to end up in tears

Ezreal can get really loud and whiny

Every time you adjust yourself his cock grinds against your tight walls, not enough friction to be satisfying but enough to send sparks

He’ll whine about you not being fair. But if you remind him of all the times he’s been unfair during sex he’ll shut up

Now, if you’re feeling devious, you’ll make him suffer the whole time

A good example of making him suffer; you’ve started to integrate Kegel exercises into your yoga. The results are worth it:

“Hnnn… Fah-” Ezreal slurred into your shoulder, biting down on the sensitive spot where your neck and shoulder meet. You let out a breathy laugh, his bite sending sparks of pleasure. You reward him, your core clenched around him again and he lets out a moan in response, his hips twitching at the sensation. You tapped on his thigh, “Don’t move.” He let out a whine at your warning. “When… Ah! How did you do that? Are you trying to kill me?” He hiccupped dramatically.

You giggled and squeezed him again, making him jump and softly moan, his head plopping backwards onto the couch. “Just some yoga. I read about kegel exercises. Pretty useful in bed. Plus it's beneficial to your health." You mocked, throwing the same words he had said to you when he participated in that dumb challenge

Vash:

Cockwarming Vash is practically impossible

Why?

Well… His cock isn’t exactly human

It’s hard for him to control it, especially when your walls are squeezing him so nicely

He’ll have you both shivering and whining in pleasure without even moving

Things can get sticky and messy real quick

Especially since his withering tentacle secretes its own lube

Vash doesn’t last very long, he tries but his cock is just too sensitive

He’ll overstimulate himself just to help you reach your own peak

If you try to go for multiple rounds of cockwarming, expect a fucked out plant slurring and unable to form coherent words

You felt his cock lash and squirm against your walls, making you shove your face into his shoulder with a cry. Vash responded with a groan, hips twitching and his arms wrapping around you to hold you closer, tighter. Your hips were flushed together and the tip of his squirming tentacles brushed against that spongy spot inside of you that made you clamp down on him while your teeth sank into his shoulder to muffle your moan. Vash let out a choked cry, his hands gripping your waist to desperately grind you against him. You felt warmth flood your womb yet his hips refused to still, grinding up into yours with heaving breaths.

“C'mon Mayfly… Cum for me, please…” He whines sweetly, his face flushed and sweat beading at his forehead from overstimulation.

Divider Credit

[issysh3ll]

this is kindaaa specific but how do you like… hold it? like when im getting close i’ve been told in the past to hold it and i never know how

This is a good question!

There’s sort of a few ways to ‘hold it’.

First is easiest, you just stop whatever you’re doing for a bit. Try to keep that good feeling while you’re stopped and then when it starts to fade you can start again.

Or you can pull in, like a kegel exercise and try to literally hold it in. This can be pretty tricky bc squeezing those muscles can often trigger an orgasm so it’s about timing and takes a bit of practice.

Also when you’re cumming your muscles will all tighten and spasm so to hold off you can try to keep your muscles relaxed for a bit longer. Breathe through it, hold your body how it is and see if you can keep that up

And then there’s also a mental aspect. You can kinda use thought power to hold off an orgasm for a little bit but that’s really hard and easier to do in conjunction with one of the physical ways.

It is all about timing and your own body so just pay attention to how you’re feeling and try to do what feels right to you

[truetransmale]

cw: power play, misgendering kink, detrans kink

Would love to train a ftm girltoy.

Start her off with some simple mundane exercises to get used to following my commands. Breathe in and out when i tell her to. Open and close her fists when i tell her to. Smile or pout when i tell her to. All to get her used to my authority. My control over her. We'd do this for awhile. Multiple times a day. It seems silly but slowly it becomes second nature for her to listen to me. She doesn't need to think about my commands she just does without hesitation.

Then i start adding more exercises that are more sexual in nature. She has to do multiple reps of kegels. She must wear whatever i pick out for her, no matter how revealing. She needs to play with whatever toys i give her. She needs to come when i want her to and edge when i deny her. She needs to spread her legs in front of me (and sometimes others) and be able to point out and name every part of her female anatomy without fail. If she shows the slightest bit of hesitation or fails any of my exercises, we start all the way back from the beginning. It doesn't matter how long it takes. What I'm looking for is complete obedience. What I'm looking for is no hesitation. What I'm looking for is for her to be my fully dependent, disciplined girltoy.

She can't live without me and my commands. She can't think for herself. Everything she does is without hesitation and with only how to please me in mind. My perfect girltoy.

[lemontongues]

i discovered the other day that a "hypertonic pelvic floor" is a thing you can have. all of the stuff that people tell you to do kegels for is apparently also stuff that you can cause by going too hard on the kegels, among other things?? so now i have to do breathing exercises to pee because my pussy is like a steel trap or whatever. the human body is so fucking stupid

[dr-a-k-jayaraj-urologist]

6 Effective Steps to Manage and Regain Control Over Your Overactive Bladder

Introduction

Imagine being out with friends, enjoying a great conversation, when suddenly, you feel the urgent need to use the restroom. If this scenario sounds familiar, you might be dealing with an Overactive Bladder (OAB). OAB is more than just frequent urination—it can disrupt sleep, impact daily life, and even lead to urinary incontinence in some cases. But the good news? You can take charge of your bladder health and significantly improve your condition.

If you’ve been searching for ways to reduce frequent urination, manage urinary incontinence, or strengthen your bladder, you’re in the right place. Let’s explore six effective steps that will help you regain control over your overactive bladder and live more comfortably.

1. Understand the Causes of Overactive Bladder

Before jumping into solutions, it’s important to understand why OAB happens. Several factors contribute to an overactive bladder, including:

Bladder muscle dysfunction – When bladder muscles contract involuntarily, it leads to frequent and urgent urination.

Nerve damage – Conditions like diabetes, multiple sclerosis, or previous surgeries can disrupt nerve signals, making the bladder overactive.

Hormonal changes – Especially in postmenopausal women, decreased estrogen levels can weaken the bladder.

Excess caffeine and alcohol intake – These beverages irritate the bladder and increase urine production.

Chronic urinary tract infections (UTIs) – Recurring infections can cause persistent bladder irritation.

If any of these causes sound familiar, working with a Best Urologist in Chennai can help identify the root of your OAB and provide the right treatment.

2. Follow a Bladder Training Routine

Bladder training is one of the most effective techniques to improve control and reduce frequent urination. The idea is to gradually increase the time between bathroom visits, training your bladder to hold more urine without urgency.

How to practice bladder training:

Start by noting how often you urinate.

Delay urination by 5-10 minutes every few days.

Over time, extend the intervals to 3-4 hours between bathroom trips.

Stay relaxed—deep breathing and distraction techniques can help when you feel an urge to go.

Pro Tip: Pair bladder training with the guidance of a Top Urologist in Chennai to ensure a structured and effective plan.

3. Make Dietary Adjustments to Reduce Irritation

Certain foods and beverages can worsen OAB symptoms by irritating the bladder. If you struggle with frequent urination, consider adjusting your diet.

Foods to avoid: ❌ Caffeine (coffee, tea, energy drinks) ❌ Alcohol ❌ Spicy foods ❌ Citrus fruits (oranges, lemons, grapefruits) ❌ Artificial sweeteners

Bladder-friendly alternatives: ✅ Water (in moderation) ✅ Herbal teas (like chamomile or peppermint) ✅ Fiber-rich foods (whole grains, vegetables) ✅ Magnesium-rich foods (bananas, spinach, almonds)

These simple changes can help reduce bladder irritation and improve urinary health. If symptoms persist, consulting with a Best Urology Specialist in Chennai can help determine additional dietary adjustments.

4. Strengthen Pelvic Floor Muscles with Kegel Exercises

Weak pelvic floor muscles contribute to poor bladder control and urinary leakage. Kegel exercises can strengthen these muscles, helping you regain control.

How to do Kegels:

Identify your pelvic floor muscles (the muscles you use to stop urine flow midstream).

Contract and hold for 5-10 seconds.

Release and relax for 10 seconds.

Repeat 10-15 times, 3 times a day.

Regular Kegel exercises can reduce urinary incontinence and strengthen bladder function over time.

5. Stay Hydrated, But Drink Smartly

It might sound strange, but drinking too little water can actually worsen OAB. When you’re dehydrated, urine becomes more concentrated, irritating the bladder. However, drinking too much at once can overload the bladder.

Best hydration practices for bladder health:

Sip small amounts of water throughout the day.

Reduce fluid intake 2-3 hours before bedtime to avoid nighttime urination.

Choose water over sugary or caffeinated drinks.

By following these simple hydration tips, you can reduce frequent urination without increasing bladder irritation.

6. Consider Medical Treatments for Severe OAB Symptoms

If lifestyle changes aren’t providing relief, medical treatments may be necessary. A Top Urologist in Chennai can offer advanced solutions such as:

🔹 Medications – Help relax bladder muscles and reduce urgency. 🔹 Botox injections – Reduce bladder spasms, providing long-term relief. 🔹 Nerve stimulation therapy – A minimally invasive procedure that regulates bladder signals. 🔹 Surgical procedures – In extreme cases, bladder surgery may be recommended.

For severe symptoms, consulting a urology expert is the best way to explore personalized treatments.

How Dr. A.K. Jayaraj Can Help You Manage Overactive Bladder

If you’re struggling with an overactive bladder, seeking guidance from an experienced urologist in Chennai is crucial. Dr. A.K. Jayaraj is a renowned Best Urology Specialist in Chennai, known for his expertise in treating urinary disorders, incontinence, and bladder dysfunctions.

🔹 Why choose Dr. A.K. Jayaraj?

✔ Specialized in advanced urology treatments ✔ Offers personalized care for bladder control issues ✔ Practices at leading urology centers in Pallikaranai, Mylapore, and Alwarpet ✔ Expertise in minimally invasive procedures for OAB

If you’re searching for the Best Urologist in Chennai for effective OAB treatment, Dr. A.K. Jayaraj can help you regain bladder control and improve your quality of life.

Conclusion

Overactive bladder doesn’t have to control your life. By making simple lifestyle changes, following a structured bladder training plan, and consulting a Top Urologist in Chennai, you can significantly reduce symptoms and regain comfort.

If OAB symptoms persist, don’t wait—book a consultation with Dr. A.K. Jayaraj today and take the first step toward better bladder health!

[tsquaredphysiotherapy]

🌟 Managing Chronic Pelvic Pain with Physiotherapy 🌟

Chronic pelvic pain (CPP) affects millions, impacting daily life, mobility, and emotional well-being. Physiotherapy offers effective, non-invasive solutions to manage pain and improve quality of life.

✨ Here’s How Physiotherapy Can Help:

Pelvic Floor Rehabilitation: Techniques like manual therapy and trigger point release relieve tension and discomfort.

Pain Relief Techniques: Deep breathing and guided imagery calm the nervous system and reduce pain perception.

Stretching Exercises: Gentle stretches improve flexibility in the pelvic floor, lower back, and hips.

Therapeutic Exercises: Core strengthening, Kegels, and low-impact activities enhance stability and function.

Electrical Stimulation: Tools like TENS devices help block pain signals and restore muscle coordination.

💡 Top Benefits of Physiotherapy for CPP:

Significant pain reduction.

Improved pelvic functionality and mobility.

Enhanced quality of life with reduced reliance on medication.

Chronic pelvic pain doesn’t have to hold you back. Physiotherapy empowers you to take control, relieve pain, and live life fully.

💪 Read the entire blog to learn more.

[lovesexplore]

How to Stop Nightfall: A Comprehensive Guide

Nightfall, also known as nocturnal emission, or a wet night, can be a common phenomenon experienced by many men throughout their lives. While it is a natural occurrence, excessive nightfall can be a cause for concern. This article we will discuss what happens at night as well as its causes and, most importantly, how to prevent it. We'll provide you with practical tips and strategies to control your night and increase your overall wellbeing.

Understanding Nightfall

What is Nightfall?

Nightfall

Nightfall refers to the involuntary ejaculation of semen during sleep. It is a problem that can affect men of any age, however it is more common with young and adolescent men. While occasional nightfall is normal however, frequent nightfalls can lead to physical and psychological problems.

The Causes of Nightfall

A variety of factors can contribute to the darkness of night:

Hormonal Changes

In puberty, the body experiences significant hormonal changes that can cause the nightfall. The release of hormones that are excessive can result in spontaneous ejaculation.

Sexual Arousal

Erosive sexual dreams or vivid thoughts during sleep could lead to the night falling. The brain's response to sexual stimuli can cause the ejaculation.

Sexual Abstinence

Long periods of sexual inactivity can lead to a higher risk of nightfall. Semen is released by the body to ensure reproductive health.

Stress and Anxiety

Psychological factors, such as anxiety and stress, may disrupt sleep patterns and lead to nightfall. Controlling stress is vital to the prevention of this happening.

How to Stop Nightfall

Avoid Spicy Foods

Foods that are spicy can raise the body temperature and cause the nighttime darkness. Beware of eating spicy foods, especially prior to the time you go to bed.

Consume Ashwagandha

Consume Ashwagandha

Ashwagandha, an adaptogenic herb helps to balance hormones and decrease the frequency of nightfall. It is worth adding to your routine.

Lifestyle Changes

Practice Stress Reduction Techniques

Take part in activities such as yoga, meditation, as well as deep breathing exercise that help relieve anxiety and stress. This can trigger nightfall.

Maintain a Regular Sleep Schedule

Create a consistent sleeping pattern to increase the quality of your sleep. A good night's rest can reduce the likelihood of having a nightfall.

Behavioral Adjustments

Limit Sexual Stimuli

Avoid sexually explicit material or fantasies prior to the time you go to bed. You should instead focus on more relaxing activities.

Kegel Exercises

Strengthening pelvic muscles via Kegel exercises can assist in controlling ejaculation, reducing the occurrence of nightfall.

Conclusion

Nightfall is an inevitable occurrence however, excessively frequent episodes can be distressing. If you make dietary adjustments as well as implementing lifestyle modifications and making behavioral adjustments to manage and decrease nightfall. Always seek medical advice is essential if nightfall persists or is associated with other concerns.

FAQs

Is nightfall harmful?

No, occasional nightfall is not a problem. However, frequent nightfall can cause anxiety and fatigue and can have a negative impact on your daily routine.

2. Can nightfall be a sign of a medical condition?

In some instances an ongoing nighttime sleepiness could be the result of a deeper medical condition. It's recommended to talk with an experienced medical professional if you are worried.

3. Are there age limits to be able to enjoy nightfall?

No, nightfall may be observed at any age, but it is more common during the adolescent and early adulthood because of hormonal fluctuations.

4. Can dietary changes alone stop nightfall?

Although diet and lifestyle changes can aid, a more holistic strategy that incorporates lifestyle changes as well as stress reduction techniques is often more effective for managing nighttime.

5. How long will it take to get results from these strategies?

Results can vary from person to person, but consistent implementation of these techniques should bring about a decrease in nightfall between a few weeks to months.

[getthebutters]

Anal Sex: Top 5 Concerns and How to Address Them - Blood, Pain, Looseness, Tightness, Endurance

Anal sex, like any sexual activity, can come with risks and concerns. While some individuals enjoy it as a regular part of their intimate routine, others might approach it with apprehension or fear. This article will address the top five concerns related to anal sex, offering solutions and advice to ensure that the experience is as safe and pleasurable as possible.

 1. Blood

Concern: One of the more alarming experiences during or after anal sex is the presence of blood. The lining of the rectum is very delicate, and small tears, known as anal fissures, can occur.

 How to address it:

 Go Slowly: If you're new to anal sex or haven't engaged in it for a while, take things slow. Starting with smaller objects, like fingers or small toys, can help prepare the body.

Use Lube: Lubrication is essential. Ensure you use plenty of high-quality lube to minimize friction.

Stop if it Hurts: If you experience pain, stop immediately. Pain is your body's way of indicating something isn't right.

 2. Pain

Concern: Pain is a common concern, especially for beginners.

 How to address it:

 Relax: Being tense can make the experience more painful. Engage in foreplay and communicate with your partner about what feels good and what doesn't.

Position Matters: Experiment with different positions to find out what is most comfortable.

Arnica: A natural solution to reduce inflammation and bruising. Avoid numbing the pain away. This is a necessary warning sign.

Embrace the Intensity: No matter what this will be an intense experience for you, which may make it feel painful. Embrace the fact that you have someone thundering through your hole. It’s an experience.

 3. Tightness - Patience is Key

Concern: The anal sphincter is a muscle, and like all muscles, it can be tight if not relaxed.

 How to address it:

 Warm-up: Start with something smaller, like a finger, and progressively increase the size as you become more comfortable.

Breathe: Deep, regular breaths can help relax the body.

Regular Practice: If anal play is something you're interested in, regular practice can help increase flexibility and comfort.

 Poppers: While not for everyone, this is a commonly used substance that can be used to make things go smoother. Learn more about Poppers here

4. Looseness - Body Adaptation

Concern: There's a myth that regular anal sex can lead to permanent stretching or "looseness."

 How to address it:

 Understanding the Body: The anal sphincter is quite elastic and can return to its original state after stretching. It's worth noting that the human body can stretch up to 7 inches wide without permanent damage.

Kegel Exercises: These exercises can strengthen the pelvic floor muscles, ensuring better control.

5. Endurance - It's a Muscle, After All!

Concern: Some may find that they can't sustain anal sex for as long as they'd like due to discomfort or fatigue.

 How to address it:

 Use More Lube: Over time, lubrication can wear off, increasing friction and discomfort. Reapplying can make things more comfortable.

Practice Makes Perfect: Like any muscle, the more you work it, the stronger and more enduring it becomes. If you wish to engage in longer sessions, gradually increase your playtime, ensuring you're always comfortable.

 Wrap up:

Like any sexual activity, anal sex requires communication, trust, and knowledge. By addressing these concerns, you can ensure that your experiences are both pleasurable and safe. Always remember to consult with a healthcare professional if you have concerns about your health or body.

[dramitjoshi19]

How to Improve Your Sexual Stamina Naturally – Doctor Recommended Tips

In today’s fast-paced world, sexual health and stamina are key aspects of a fulfilling personal life and relationship satisfaction. Yet, many people silently struggle with poor sexual performance, low energy, or premature ejaculation — often feeling embarrassed or hesitant to seek help. The truth is, sexual stamina can be naturally improved with the right lifestyle, diet, and professional guidance.

This article will share doctor-recommended, natural ways to improve sexual stamina without medication or invasive treatments. And if you need expert support, don’t hesitate to consult the best sexologist in Jaipur or visit the best sexologist hospital in Jaipur to get personalized solutions.

What is Sexual Stamina?

Sexual stamina is the ability to maintain sexual activity for a desired period without fatigue, premature ejaculation, or loss of interest. It includes both physical endurance and mental concentration.

Low stamina may show up as:

Early ejaculation

Difficulty maintaining an erection

Low libido or sexual desire

Feeling tired or disinterested during sex

Relationship dissatisfaction due to poor performance

If you face any of these regularly, it’s time to adopt natural, healthy habits that support your sexual wellness.

Doctor-Recommended Natural Ways to Boost Sexual Stamina

1. Stay Physically Active

Regular physical exercise is one of the most effective ways to improve blood circulation, reduce stress, and enhance endurance — key components of sexual stamina.

Top exercises to try:

Kegel workouts — Help build stronger pelvic floor muscles, improving control and endurance during intercourse.

Cardiovascular exercises like walking, jogging, or cycling help boost blood circulation and support better sexual health.

Yoga and flexibility exercises — Boost overall flexibility, lower stress levels, and increase vitality.

Weight training — Boost testosterone naturally

Just 30–45 minutes of daily physical activity can make a big difference.

2. Eat a Sexually Healthy Diet

Your body reflects what you eat. A balanced, nutrient-rich diet fuels your stamina and boosts hormone levels.

Foods that improve sexual stamina:

Bananas — Rich in potassium, increases energy

Dark chocolate — Increases dopamine and improves mood

Garlic and onions — Improve blood flow

Spinach and leafy greens — High in folic acid and magnesium

Nuts and seeds — Rich in L-arginine and zinc, these support healthy testosterone levels and overall reproductive health.

Avoid:

Oily and junk food

Sugary items

Alcohol (in excess)

Processed or chemical-laden products

3. Stay Hydrated

Lack of proper hydration may cause tiredness and negatively affect your sexual performance. Make sure to drink at least 8–10 glasses of water daily. Proper hydration supports healthy blood flow and stamina.

4. Manage Stress and Anxiety

Mental health plays a critical role in sexual performance. Stress increases cortisol levels, which reduce testosterone and libido. Anxiety and mental pressure can contribute to premature ejaculation and reduced confidence during intimacy.

Stress-busting activities:

Meditation and deep breathing

Nature walks or time outdoors

Talking to a therapist or counselor

Mindfulness and gratitude journaling

Remember, sexual health is a mind-body connection.

5. Improve Sleep Quality

Sleep deprivation leads to low energy, reduced testosterone, and poor concentration during intimacy. Prioritize sleep hygiene by:

Sleeping 7–9 hours nightly

Keeping screens out of the bedroom

Maintaining a regular bedtime schedule

Avoiding caffeine after evening

6. Quit Smoking and Limit Alcohol

Smoking constricts blood vessels, limiting blood flow to the genital area and affecting erection quality. Alcohol, especially in large amounts, depresses the central nervous system and affects libido and stamina.

Quitting or cutting back significantly improves sexual health.

7. Try Natural Supplements (After Medical Consultation)

Some natural herbs and supplements may support stamina and libido. However, it is essential to consult a doctor or qualified sexologist before use.

Popular natural remedies include:

Ashwagandha — Reduces stress and boosts testosterone

Ginseng — Known for improving energy and libido

Shilajit — Supports male reproductive health

L-arginine — Boosts nitric oxide, improving blood flow

Visit the best sexologist hospital in Jaipur to get a personalized supplement plan.

8. Open Communication with Your Partner

Sexual intimacy is not just physical — it’s emotional and psychological too. Communicating with your partner about preferences, timing, and concerns helps reduce pressure and builds stronger connections. Open conversations can also reduce performance anxiety and increase satisfaction for both partners.

When to Consult a Sexologist?

If you’ve tried lifestyle changes but still struggle with low stamina, it may be time to see an expert. A professional sexologist can identify underlying causes such as hormonal imbalance, anxiety, or medical conditions.

Symptoms that require expert help:

Consistent premature ejaculation

Erectile dysfunction

Very low libido

Performance anxiety

Unexplained fatigue during intimacy

Dr. Amit Joshi at Mediva Hospital, recognized as the best sexologist in Jaipur, offers a compassionate and discreet approach to solving sexual health issues. Mediva Hospital is known as the best sexologist hospital in Jaipur with advanced diagnostics and treatment options tailored to individual needs.

Final Thoughts

Improving your sexual stamina naturally is possible — and it doesn’t require shortcuts or unsafe pills. With the right habits, nutrition, mental health care, and expert support, you can restore your performance, confidence, and intimacy.

Don’t let shame or silence hold you back. Prioritize your sexual health just like you do your physical and mental wellness.

Note: This article is based on content originally published on Healthline. To read the full article,

please visit: https://dramitjoshi.com/how-improve-your-sexual-stamina-naturally-%E2%80%93-doctor-recommended-tips