Kegel Exercise - How to do it

Kegel exercise helps strengthening our pelvic muscles that will help us during labor and delivery, it can also help control urinary incontinence and have been known to increase sexual pleasure.

You can do Kegel exercise anytime and anywhere though you must know first on how to do it the right way. If its your first time then its necessary to do it inside the bathroom in case of accident that you really can't control the flow of your urine.

So how to do it, just try to stop the flow of your urine midstream, thats how Kegel exercise work as you tried to strenthening your pelvic floor muscles by stopping the flow of your urine. Remember how you hold your pelvic muscles so you can do it anywhere without the need to go to the bathroom and play with your urine.

You can do this exercise while lying or sitting or even while your standing. Just hold the contraction for three seconds and then release, you can repeat it for 10 times. you can also increase the holding time up to 10 seconds but make sure to also relax your muscles in 10 seconds after releasing it. Dont hold your breath, just breath freely and relax, focus on the tightening of the muscles around your vagina and rectum. You can do Kegel exercise 3 to 4 times a day.

Another way to do it is while inside elevator, you can start tightened your pelvic in the first floor before the elevator goes up and release when the elevator stop in the second floor. you can repeat it up to 4 times.

Kegel exercise is good for pregnant woman during delivery of the baby when you mastered Kegel exercise as you already know how to control the tension of your pelvic muscles.


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