How to exercise?
Kegel exercises, named for the physician who devised them, are designed to strengthen the PC-muscles. They are done in the following way:
·        Slowly contract the muscles, drawing inward and upward.
·        Don’t stop breathing when you do the exercise, but exhale gently as you tighten the muscles around your vagina and anus.
·        When you release the muscles don’t bear them down. Let the tension go gently.
·        At first you can do it 10 to 15 times twice a day. In weeks you can work this up to 60 times.
·        Once you are used to tightening and releasing the muscles, hold them for a count of 3 while squeezing. Then slowly relax for three seconds. Work up till 10 seconds.
·        You can also squeeze and relax the muscles rapidly, in a pulsing motion.
·        Work the PC-muscles in various positions: sitting, standing, lying down, kneeling. You can do this any time: waiting for the buss, driving the car or watching television.
·        The PC-muscles are muscles like any other. So increase the number of contractions only gradually, otherwise you might get sore. It will take a few weeks before you’ll notice that you have more control.