how to do the kegal exercise?

Question

i read many answer abt kegal exercise but , tell me the procedure pls. wat shud be done? how to do the exercise ?

Actually i need to tighten my vagina, so i need the exact explanation friends pls. still i cannot find the right muscle. where is that muscle, where should i press ? i pressed one muscle, i felt urinating, is that correct muscle? please tell me......

Answer 1

The pubococcygeal muscles are those used to stop the flow of urine during urination, and they may be easily identified in this way.

Several techniques help identify the correct muscles. One approach is to sit on the toilet and start to urinate. Try to stop the flow of urine midstream by contracting your pelvic floor muscles. Repeat this action several times until you become familiar with the feel of contracting the correct group of muscles. Do not contract your abdominal, thigh, or buttocks muscles while performing the exercise.

Another approach to help you identify the correct muscle group is to insert a finger into the vagina (in women), or rectum (in men). Try to tighten the muscles around your finger as if holding back urine. The abdominal and thigh muscles should remain relaxed.


See these websites:
http://en.wikipedia.org/wiki/Kegel_exercise
http://www.nlm.nih.gov/medlineplus/ency/article/003975.htm

Rick the pharmacist

Answer 2

Kegal exercises being "strictly" for women. Does your PT realize this? She must have meant pelvic tilt exercises as one poster had said. Here is some information I found which may be helpful to you.

How do you exercise your pelvic muscles?

Find the right muscles.
This is very important. Your doctor, nurse, or physical therapist will help make sure you are doing the exercises the right way.

You should tighten the two major muscles that stretch across your pelvic floor. They are the "hammock" muscle and the "triangle" muscle. Here are three methods to check for the correct muscles.

1. Try to stop the flow of urine when you are sitting on the toilet. If you can do it, you are using the right muscles.

2. Imagine that you are trying to stop passing gas. Squeeze the muscles you would use. If you sense a "pulling" feeling, those are the right muscles for pelvic exercises.

3. Lie down and put your finger inside your vagina. Squeeze as if you were trying to stop urine from coming out. If you feel tightness on your finger, you are squeezing the right pelvic muscle.

Don't squeeze other muscles at the same time.
Be careful not to tighten your stomach, legs, or other muscles. Squeezing the wrong muscles can put more pressure on your bladder control muscles. Just squeeze the pelvic muscle. Don't hold your breath.

Repeat, but don't overdo it.
At first, find a quiet spot to practice—your bathroom or bedroom—so you can concentrate. Lie on the floor. Pull in the pelvic muscles and hold for a count of 3. Then relax for a count of 3. Work up to 10 to 15 repeats each time you exercise.

Do your pelvic exercises at least three times a day.
Every day, use three positions: lying, sitting, and standing. You can exercise while lying on the floor, sitting at a desk, or standing in the kitchen. Using all three positions makes the muscles strongest.

Be patient.
Don't give up. It's just 5 minutes, three times a day. You may not feel your bladder control improve until after 3 to 6 weeks. Still, most women do notice an improvement after a few weeks.

I don't know maaan....men have different closing muscles in the pelvic region than women do (go figure). I think you may need to question your PT abou this. You usually need to do stabilization exercises for your back, then ab exercises, upper-body exercises, etc. But pelvic floor muscles? not likely. Let us know what your PT says about all this.
Take care

Answer 3

"Place your finger in your vagina and squeeze around it, when you feel pressure around your finger you have located the correct muscle.

Kegel exercises serve to tone and strengthen the pubococcygeus or "PC" muscles which form the floor of the pelvis. The health of these muscles plays a vitally important role in sexual arousal and climax, as well as in other aspects of bodily functions. Now that you have located your PC muscles, you can begin kegel exercises while your bladder is completely empty.

First, try squeezing your PC muscles whils doing your basic kegel exercises as hard as you can for a count of three seconds. Then let them relax. To begin with kegel exercises, see how many times you can do this before the muscles feel tired..."

The website goes on. :)
Also, the urination technique isn't really recommended. It could result in a urinary tract infection.

Answer 4

Pretend you want to use the bathroom real bad (to do number 1 and number 2) but your sister has locked herself in there so you have to hold it. Find those muscles. Sqeeze them tight for a few seconds, squeeze even tighter, then release.
No one will see you do this so you can do this all day, any time.

Answer 5

The most basic way to practice is to wait until you have a full bladder, go to the toilet, start urinating, then stop as fast as you can. Do this multiple times if possible. This increases the strength and muscle tone of those specific muscle groups..I believe it was developed to help women with stress incontinence, stay dry.

Answer 6

Just hold your "pee" in, like when you have to go real bad