Kegels step by step

Deleted member 1973

Deleted member 1973

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Men:

  • Pretend you are trying to avoid passing gas.
  • While urinating, try to stop your urine stream.
If you've identified the right muscles, you'll feel the contraction more in the back of the pelvic area than the front.



Practice contractions
Choose your position. Start by lying on your back until you get the feel of contracting the pelvic floor muscles. When you have the hang of it, practice while sitting and standing.

Contract and relax
  • Contract your pelvic floor muscles for 3 to 5 seconds.
  • Relax for 3 to 5 seconds.
  • Repeat the contract/relax cycle 10 times.
Keep other muscles relaxed. Don't contract your abdominal, leg, or buttock muscles, or lift your pelvis. Place a hand gently on your belly to detect unwanted abdominal action.

Extend the time. Gradually increase the length of contractions and relaxations. Work your way up to 10-second contractions and relaxations








 
  • +1
Reactions: Slothcel and Deleted member 16607
is it the muscle the one you use when you're spooked and your butt kinda sucks in?
 
  • +1
Reactions: Deleted member 1973
what is this useful for
 
I squeeze my kegels to avoid farthing every day, does that mean my kegels are OP now?
 

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