Kegel Exercise / Pelvic Floor Exercise

[james_76]

Kegel Exercise
Kegel Exercise are a set of pelvic exercises designed to strengthen the muscles of the lower floor of the pelvis. It can improve sexual function and decrease urinary incontinence.

How to perform Kegel Exercise?
1. Start and stop the flow of urine when seated on the toilet. Try to observe the muscles you are using. Please note that these are the same muscles used to help retain gas.

2. After you have identified these muscles.
a. contract and hold muscles tightly for 3 seconds
b. relax muscles for another 3 seconds.
Start exercising initially for few minutes a day at a time. You may exercise standing up, sitting down or lying down.

3. Do not tighten the abdominal, leg, or buttock muscles. Check for movement of muscles by placing your hand on them during Kegel Exercises. If any movement can be felt, then you are not utilizing the right muscles.

4. As your endurance progresses, increase the "hold" and the "relax" to 10 seconds each.

5. Gradually increase the exercise time to 10 minutes, twice a day. 

[aliun]

Thanks for info

[Admin]

(post by AndreY on: July 23, 2008, 02:12:57 PM)

Progress moves.