PELVIC MUSCLE EXERCISE TECHNIQUE
The first step is to identify the correct muscles to contract. Women can do this by placing a finger in the vagina and squeezing the vaginal muscles around their finger. The muscles of the buttocks, abdomen, and thighs should not be used.
Another way is for a woman to imagine that she is sitting on a marble. Imagine using the vaginal muscles to gently lift the marble off the chair.
Some clinicians teach this exercise by having the patient stop the urine stream during urinating, but this is NOT recommended.
Second, hold the pelvic muscle contraction approximately 8 to 10 seconds, and then relax the muscles; adequate relaxation is as important as contraction. In the beginning, it may not be possible to hold the contraction for more than one second.
Perform 8 to 12 contractions followed by relaxation three times. Try to do this every day, but no less than three or four times a week The exercise regimen should be continued for at least 15 to 20 weeks.
Linda Brubaker.
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