Step-By-Step Guide to Performing Pelvic Floor Exercise

1. Step-By-Step Guide to Performing Pelvic Floor Exercise The right Kegels can help to improve your incontinence symptoms, ensure you have stronger muscles, and speed up your recovery after childbirth. However, most women do not have the slightest idea of how to do Pelvic Floor Exercise properly, meaning they do not get their desired results. If you are stuck, too, below is a step-by-step guide on how to do Kegels efficiently. Locate Your Pelvic Muscles You should start by identifying your pelvic muscles so you can start targeting them. Care should be taken to avoid flexing the wrong muscles, including the stomach and butt muscles. To identify the right set of muscles, you can use the following techniques (for women): Pretend to pass and then avoid passing gas Pretend to release and then hold urine Pretend to tighten the vagina around a tampon When you identify the right muscles, you should feel more contractions happening in the back of your pelvic area rather than the front. Practice Contractions Once you have identified your pelvic muscles, it is time to flex them. Start practicing contracting them by lying on your back until you feel your pelvic muscles are contracting. If you already have the hang of it, continue practicing while standing and sitting. Contract and Relax the Muscles: Try contracting the pelvic floor muscles at least 3 to 5 seconds at a go What follows is relaxing the muscles for another 3 to 5 seconds Ensure that you are repeating the contract and relax cycle at least 10 times per session Key points to note in this case: Keep Other Muscles Relaxed: You should avoid contracting other muscles, including the buttocks, legs, and abdominal muscles Extend the Time: You can also start to increase the time gradually for the contractions and relaxations Diversify: You can start practicing 2 to 3 second contractions and relaxations and then increase them gradually

2. Aim High: If you can, you can start doing 30 to 40 Kegels daily. Better yet, spread them throughout the day, for example, during cooking breaks, lunch breaks, waiting at a grocery line, or in the field Kegel Devices to Choose If need be, you can add a Kegels Device to your routine for better results. You can always talk to an expert about your best options in this case. Among the devices you can choose, there are: Kegel weights Kegel trainers Magnetic chairs Vaginal stimulation devices External e-stim devices such as Elitone that you wear under your clothes rather than insert it into the vagina Contact Us: 810 Main St., Suite C Monroe, CT 06468 customercare@elitone.com 9784354324