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Following research first published in 1948, Arnold Kegel proposed a specific
system of pelvic floor exercises now named Kegel exercises. He found that
exercise was particularly beneficial in treating his patients suffering from
stress incontinence. Today, doctors still agree that doing Kegel exercises to
strengthen the pelvic floor muscles is of great benefit to women with
incontinence and the preferred method of treatment despite advances in surgery
and other forms of therapy.
However, there are those that believe that Kegel's work has been over simplified. The ability to measure the degree of 'squeeze' is fundamental to Kegel's theory and this is where the PelvicToner comes in, by providing a means to increase resistance to provide a measure of success and offering encouragement. Over one-third of women start out squeezing the wrong muscles. Therefore, it is really helpful to find the correct technique. You can check yourself by following these steps: · When you need to pass urine, sit on the toilet with your legs apart. See if you can start and then stop the flow of urine without moving your legs. · If you can stop the stream of urine, you are tightening muscle. If you can start the stream of urine, you are relaxing the muscle. Or · Insert a finger into the vagina, and try to tighten the muscles around your finger as if holding back urine. When you feel pressure on your finger you are using the correct muscle. Remember that the abdominal and thigh muscles should remain relaxed. Remember not to hold your breath and to breathe slowly and deeply. Try to stay as relaxed as you possibly can. Once you have successfully located the correct muscles it is the technique of contracting and releasing them that actually forms the Kegel exercise. Frequently asked questions about Kegel Exercises Why Do Kegel Exercises?
How Often Should I Do The Exercises?
You should squeeze the muscle for a count of four and relax for a count of four. At first, you may not be able to do the exercises for a whole five minutes or hold the squeeze for a count of four. With practice it will become easier as the muscles get stronger. When Should I Expect Improvement In My Symptoms?
When Should I Do The Exercises?
Studies of the different ways of doing the exercises demonstrate that the best results are achieved with five minute sessions done twice a day. Doing exercises while watching television or wherever you think of it is not as effective, and there is the disadvantage that, without a set routine, you may forget to perform the exercises altogether. Many women report that five minutes before they get up in the morning and five minutes before they sleep is a helpful routine. Recently it has been suggested that Kegel exercises are more beneficial done sitting or lying down, this is because you are not working against gravity. Is There Anything I Should Change Once The Exercises Become Easy?
How Long Do I Have To Do The Exercises?
Helpful Hints
Keep a calendar and give yourself a check mark or star each time you do the exercises. This will help you keep track of when you started and keep you motivated. Just remember it takes resistance and regular practice to see results.
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