How to Treat and Prevent Incontinence with Kegel Exercises

Step-by-Step Guide

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   Step 1: Many women start out by squeezing the wrong muscles.

   Therefore, it is helpful to work with a doctor or nurse who can teach you the correct technique.
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   Step 2: You can also check yourself by placing a finger in your vagina and squeezing around it.

   When you feel pressure around your finger, you are using the correct muscle. , At the same time, do not bear down or squeeze your thigh, back or abdominal muscles.
   
   And breathe slowly and deeply.
   
   At first you can do the exercises with your knees together (lying or sitting). ,, To get the most benefit out of it do it five minutes before you get up in the morning and five minutes before they sleep is a helpful routine. , Repeat this for five minutes two times a day.
   
   It will also work the muscle more to do the exercises with your knees apart. , If you start having problems again with urine loss, you may need to go back to five minutes two times a day. , Remember, if you do the exercises regularly you could cure yourself and avoid surgery!
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   Step 3: Try to keep everything relaxed except the muscles right around the vagina.

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   Step 4: If you read that these exercises can be done anywhere

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   Step 5: anytime - that is not necessarily true.

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   Step 6: What works best is five minute sessions done twice a day.

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   Step 7: Once the exercises become easy

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   Step 8: you can further strengthen the muscles by squeezing to a count of eight and relaxing to a count of eight.

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   Step 9: Once you have attained your goal

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    Step 10: you can do the exercises for five minutes three times a week.

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    Step 11: It takes from six to twelve weeks for most women to notice a change in urine loss.

Detailed Guide

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