Kegel exercises are exercises that strengthen the pelvic floor muscles. These muscles support the bladder and bowel, and are also important for sexual function. To perform Kegel exercises, you should:
- Identify the correct muscles: To identify the correct muscles, try to stop the flow of urine while using the bathroom. The muscles you use to do this are the pelvic floor muscles.
- Isolate the pelvic floor muscles: Once you've identified the correct muscles, you can start doing Kegel exercises by squeezing and lifting the pelvic floor muscles, as if you're trying to stop the flow of urine.
- Hold the contraction: Hold the contraction for 3-5 seconds, then release.
- Repeat: Repeat the contraction and release for 10-15 repetitions, 3 times a day.
It's important to note that Kegel exercises are not effective if you are contracting the wrong muscles. So, it's best to consult with a physical therapist or doctor to ensure that you're performing the exercises correctly.
