Sexpertise - Secrets Of Total Satisfaction | Page 2

Hold the stretch, relax, then lower your leg
and repeat with the other one. Complete this stretch three times.High-Performance Hips and Groin
Don't forget to hit below the belt. As the key
pivot point in the thrusting motion, your hip joint and
the muscles that support it must remain flexible.
Butterfly stretch. To loosen the groin, lie flat
on your back in bed with both legs bent, feet flat on the
mattress. Reach down and pull your heels toward your
buttocks. Now, using your hands to guide them, turn
your ankles so the soles and heels of your feet touch
together. Your knees will angle out to the sides.
Exhale. Let the natural weight of your legs push your
knees toward the bed. When your knees are as far apart
as possible, hold the stretch for a count of 10.
Hip stretch. Lie flat on your back with your
legs dangling off the end of the bed. Pull one knee toward your chest,
locking your hands over your upper shin. Inhale and pull the knee
closer. Hold the stretch for a count of 10, relax, and repeat with your
other leg. Complete this exercise three times.
Ship-Shape Shoulders
Most people associate shoulder injuries with such activities as
hurling baseballs and breaking down doors. But sex takes its toll.
"Especially in the missionary position, when the man tries to support
his weight on his elbows," says Dr. Gronbech. "All that stress ends up
in the shoulders."
Shoulder stretch. Sit up in bed, hold your arms above your
head, and cross your wrists. While inhaling, straighten your arms andextend them behind your head as far as you can, still keeping your
wrists crossed. Your elbows should be behind your ears. Hold the
stretch for a count of 10, then relax. Repeat three times.
Back Bracers
"It's not uncommon for men to get severe muscle spasms
during sex," says Mitch Bogdanffy, exercise physiologist at the Texas
Back Institute in Plano. Sex can be hard work. It feels better than
busting up concrete, but your back muscles don't know the difference.
Sex related backaches are especially common when you're near
climax, the point of maximum muscle tension.
Bogdanffy recommends a hot bath or shower before sex to
increase bloodflow to your lower back. Although not exactly con-
ducive to spontaneous sex, doing a few stretches before you get into
bed (or wherever) might help.
Back stretch. Lie on your back and slowly bring your knees to
your chest. Grab your knees and hold them against your chest for a
few breaths, relaxing throughout the movement.
One garden-variety type of back pain occurs when the disks
between your vertebrae are squashed from the everyday stresses and
strains your body is putting on them. The disks can expand and touch
nerve endings, resulting in a backache. What to do: Elevate your legs
for 10 to 15 minutes. Try lying down on the floor with your feet
propped up on the seat of a chair. This position will take the pressure
off the sciatic nerve and relax those hot twinges of minor backache.
Remember, the woman-on-top and side-to-side sexual
positions are your best bets for having sex without suffering.
Brave Heart
To get through an evening-long lovemaking session, what you
need first and foremost is stamina. Unlike in most full-contact sports,
you can't call timeout during lovemaking while the team trainer
administers oxygen. To build endurance, your best bet is low-impact
Sex can be
hard
work. It
feels better
than
busting up
concrete,
but your
back mus-
cles don't
know the
difference.

aerobic exercise. Go for three sessions a week of 20 to 30 minutes
each. Swimming, stair-climbing, rowing, and running are all fine
options.
In addition to building stamina, there's another benefit to
aerobic exercise: A growing body of research indicates that several
different forms of intense aerobic exercise may powerfully enhance a
man's sex drive. In a study out of the University of California in San
Diego, a group of healthy but inactive middle-aged men undertook a
nine-month exercise program. They worked into it gradually, but by
the sixth month the men were doing sustained aerobic exercise
(pushing their hearts up to 75 to 80 percent of their maximum aerobic
capacity) for a full hour at least three times a week. For comparison,
another group of men walked at a moderate pace instead of adopting
the more intense exercise.
According to detailed diaries kept by the men in both groups,
those in the intense-exercise group reported a 30 percent increase in
their frequency of intercourse, a 26 percent increase in the frequency
of orgasms, and a 50 percent increase in the frequency of
masturbation.
One note of caution: If cycling's your choice for an aerobic
workout, keep in mind that it could affect your equipment. Too much
cycling can compress the nerves under the penis, called the pudendal
nerves. The result can be numbness, and repeated episodes can lead to
reduced sensation and, in extreme cases, impotence.
Solving the problem may be as simple as adjusting the position
of your seat. For example, if you cycle with the tip of your seat
pointing upward, change it so it's exactly level for a while (or at no
more than a 5-degree incline). Also make sure your seat itself isn’t set
too high. A wider saddle may help. Or ask your local bike shop