How cai I do kegel exercise?

Question

Hye
thank you for your query.
How to do kegel exercises-
to get started:
find the right muscles. To identify your pelvic floor muscles, stop urination in midstream or tighten the muscles that keep you from passing gas. These maneuvers use your pelvic floor muscles. Once you've identified your pelvic floor muscles, you can do the exercises in any position, although you might find it easiest to do them lying down at first. Perfect your technique. Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row. When your muscles get stronger, try doing kegel exercises while sitting, standing or walking. Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises. Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day.
Don't make a habit of using kegel exercises to start and stop your urine stream. Some studies show it could cause a bladder infection.
Make kegel exercises part of your daily routine. For example:
fit in a set of kegel exercises every time you do a routine task, such as brushing your teeth. Do another set after you urinate, to get rid of the last few drops of urine. Contract your pelvic floor muscles just before and during any activity that puts pressure on your abdomen, such as sneezing, coughing, laughing or heavy lifting.

Jennifer Dhuri · Accepted Answer

Hye
thank you for your query.
How to do kegel exercises-
to get started:
find the right muscles. To identify your pelvic floor muscles, stop urination in midstream or tighten the muscles that keep you from passing gas. These maneuvers use your pelvic floor muscles. Once you've identified your pelvic floor muscles, you can do the exercises in any position, although you might find it easiest to do them lying down at first. Perfect your technique. Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row. When your muscles get stronger, try doing kegel exercises while sitting, standing or walking. Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises. Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day.
Don't make a habit of using kegel exercises to start and stop your urine stream. Some studies show it could cause a bladder infection.
Make kegel exercises part of your daily routine. For example:
fit in a set of kegel exercises every time you do a routine task, such as brushing your teeth. Do another set after you urinate, to get rid of the last few drops of urine. Contract your pelvic floor muscles just before and during any activity that puts pressure on your abdomen, such as sneezing, coughing, laughing or heavy lifting.