Kegel Exercise Guide


Kegel exercises are a simple treatment, and an exercise you can do while watching TV, driving or sitting at your desk. But it’s important to do them correctly.


How to Do Kegels


1 Find the right muscles (the ones you use when you try to stop the flow of urine).


2 Practice slow contractions. Slowly tighten the muscles and hold to a count of five. Relax for 10 seconds, then repeat. Build up to 10-second holds. Tip: Don’t tighten your stomach, thigh or buttock muscles.


3 Practice quick contractions. Next, quickly tighten muscles, then release. Rest for 10 seconds and repeat.


4 Do a set of 10 contractions, three times a day, switching between quick and slow contractions. Don’t give up. It takes about 8 to 12 weeks to notice improvement.


Having trouble? Your doctor can use biofeedback devices to help you tighten the right muscles. Ask your doctor for help today.


8 |HealthyAdvice.com


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