How to Do Kegel Exercise
Written by Hunnybunny on 01.21* Start by tightening your pelvic floor muscles for five seconds, release five seconds, then tighten it again. Do this 10 times in a row, three times a day. You can do it while working in the office, watching TV or reading a magazine. Focus on the pelvic muscles around the vagina and anus only, do not let your abdominal muscles, thighs or buttocks come interested. Breathe normally, do not hold your breath.
* If you are familiar with the above exercise, toning and relaxation doing pelvic floor as soon as possible 10 to 20 times in a row. Repeat 10 times a day.
* You can also try to 'lift technique'. Tighten the pelvic floor muscles, then gradually let go like an elevator that fell from the fourth floor and stopped at every floor. Repeat 10 times a day.
If you do Kegel exercises regularly, within 8 to 12 weeks you can already feel the benefits. Do all your life, not limited to pregnancy. When diligently doing Kegel exercises since young, so old as your pelvic floor muscles remain strong. You'll avoid the wet, hard to hold urine and other problems often experienced by the elderly.
* If you are familiar with the above exercise, toning and relaxation doing pelvic floor as soon as possible 10 to 20 times in a row. Repeat 10 times a day.
* You can also try to 'lift technique'. Tighten the pelvic floor muscles, then gradually let go like an elevator that fell from the fourth floor and stopped at every floor. Repeat 10 times a day.
If you do Kegel exercises regularly, within 8 to 12 weeks you can already feel the benefits. Do all your life, not limited to pregnancy. When diligently doing Kegel exercises since young, so old as your pelvic floor muscles remain strong. You'll avoid the wet, hard to hold urine and other problems often experienced by the elderly.
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