plural noun: Kegel exercises
an exercise to strengthen the pelvic floor muscles, in which the levator muscles are squeezed and held for five seconds, then released for five seconds, for a number of repetitions. They are used to treat urinary incontinence, or to prepare for or recover from childbirth.
How to do Kegel exercisesKegels are easy to do and can be done anywhere without anyone knowing.
Find the muscles you use to stop urinating.Squeeze these muscles for 3 seconds. Then relax for 3 seconds. Your stomach and thigh muscles should not tighten when you do this.Add 1 second each week until you are able to squeeze for 10 seconds each time.Repeat this exercise 10 to 15 times per session. Try to do this at least 3 times a day.Don't do Kegels while you urinate. Doing them during urination can hurt your bladder.Kegels work best when done on a regular schedule.
Talk to your doctor if you don't notice improvement after doing Kegels for 3 or 4 months.
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