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Posted on November 30, 1999 by Joy Stoyle | Posted under Exercise
Kegals - How to Do Them the Right Way
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Identify the Pelvic Muscles The first thing that you need to do is to actually identify the pelvic floor muscles. You can do this by stopping the urine flow when you're going to the bathroom. Doing this a couple of times can help you find the muscles that you want to work on. However, only do this a couple times to avoid ending up with urinary tract infections that can be painful and bothersome. Start Out Relaxed Next of all, when you are going to do Kegals exercises, you need to make sure that you start out relaxed. You should ensure that the bladder is empty before starting. Then relax yourself. You can either get in a relaxed sitting position or you can stand up to do them as well. You'll find that you can easily incorporate these exercises into your day too. Simply do them in the car, while sitting at your desk, or while standing waiting for a friend to show up. Squeeze and Hold Now you need to make sure that you squeeze the pelvic floor muscles. You should squeeze as hard as possible. Do this a few times to get a feel for it. Then you need to start squeezing the muscles and holding the squeeze for a few seconds at a time. Allow the muscles to relax in between squeezing them. Keep doing these squeezes over and over until you feel the muscles beginning to tire out. Do Sets of Kegals Each Day Once you start doing Kegals, you should make sure that you do several sets of these exercises each day. If you're just getting started, then doing 3-5 sets of 5 every day is a great way to start. However, as time goes by, you should begin to increase the amount of sets and the number of squeezes that are in a set. If you continue to do Kegals each day, you'll be able to strengthen the pelvic floor muscles, giving you better bladder control and other great benefits as well. About The Author: |
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