Kegels step by step

[Deleted member 1973]

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

Step-by-step guide to performing Kegel exercises - Harvard Health

Overview of how best to perform Kegel exercises to prvent or stop incontinence...

www.health.harvard.edu

 

[25thpercentile human]

is it the muscle the one you use when you're spooked and your butt kinda sucks in?

 

[Deleted member 2748]

what is this useful for

 

[Zdeweilx]

what is this useful for

Nothing

 

[Deleted member 5521]

I squeeze my kegels to avoid farthing every day, does that mean my kegels are OP now?

 

[Deleted member 1973]

is it the muscle the one you use when you're spooked and your butt kinda sucks in?

Yes.

I squeeze my kegels to avoid farthing every day, does that mean my kegels are OP now?

How often do you do it?