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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 buttox muscles while performing the exercise.
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Another
approach to help you identify the correct muscle group is to insert
a finger into the vagina. You should then try to tighten the muscles
around your finger as if holding back urine. The abdominal and thigh
muscles should remain relaxed. Women may also strengthen these muscles
by using the KD
(Kegel Dynamics) and PMTX
(Pelvic
Muscle Therapy), which are resistance devices that
is inserted into the vagina. The women should then try to contract
the pelvic floor muscles in an effort to hold the device closed
for 10 seconds and then relax, doing this 5 to 10 minutes a day,
three to five times a week.
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