Starting the pelvic floor exercises
Relax your body and breathe during your exercises. Do not
strain , bear down or hold your breath. Isolate the muscles.
If done properly no one else can tell you are exercising. Keep
the buttocks and inner thigh muscles relaxed.
To do the
exercise
Place your fingers underneath the scrotum or over the rectal
outlet over your underwear. Tighten or draw in the muscles as
if you were preventing the passage of gas. This should feel
like the rectal opening is squeezing shut and drawing up, not
pushing down. The penis should move slightly to the side.
Types of exercises
There are two types of exercise Quick contractions , one every
second for 5 seconds Endurance Contractions, tighten and lift
and hold the contraction for up to 15 seconds. Your goal is
initially 30 60 contractions divided into 4 sessions a day.
Position
Begin in lying with your knees bent up and pillows supporting
you Once you can isolate the muscles, You can do them in
sitting and standing or even walking. |
