KEGELS

Written By Sikarih Femhealth

HISTORY

DEVELOPED IN THE 1940s, GYNECOLOGIST ARNOLD H. KEGEL INVENTED A DEVICE CALLED THE KEGEL PERINEOMETER TO MEASURE STRENGTH OF THE VAGINAL MUSCLES TO FURTHER TREAT URINARY INCONTINENCE. KEGEL WOULD INSTRUCT HIS PATIENTS TO SQUEEZE THEIR VAGINAL MUSCLES AROUND THIS DEVICE. THIS WAS THE FIRST NON-SURGICAL TREATMENT FOR PERINEAL MUSCLE WEAKNESS. TODAY HEALTH PROFESSIONALS USE THE VOLUNTARY CONTRACTIONS OF THE VAGINAL MUSCLES (KEGELS) TO TREAT URINARY STRESS INCONTINENCE, PELVIC FLOOR PROLAPSE, VAGINAL DRYNESS, AND LIBIDO ISSUES. MEN ALSO BENEFIT FROM KEGELS BY PREVENTING PERIANAL WEAKNESS, URINARY INCONTINENCE, AND ERECTILE DYSFUNCTION (NO MORE LIMPY WIMPY)

HOW TO

WOMEN (SEVERAL OPTIONS)

FIND THE RIGHT MUSCLES!

1. INSERT ONE CLEAN FINGER INTO THE VAGINAL CANAL, SQUEEZE. LET GO. YOU SHOULD FEEL YOUR VAGINAL WALLS GRIPING YOUR FINGER. CONGRATS! YOU JUST DID A KEGEL

2. WHILE URINATING, MIDSTREAM STOP AND LET GO. CONGRATS! YOU JUST DID A KEGEL. (DO NOT CONTINUE TO DO YOUR KEGELS THIS WAY THIS IS JUST TO FIND OUT IF YOU ARE CONTRACTING THE PROER MUSCLES! DOING KEGELS DURING URINATION OR WITHOUT EMPTYING YOUR BLADDER CAN INDUCE A URINARY TRACT INFECTION.)

3. PRETEND YOU ARE TRYING TO HOLD IN FLATULENCE. CONGRATS! YOU JUST DID A KEGEL

  • ALWAYS BE SURE TO FULLY EMPTY YOUR BLADDER WHILE PERFORMING YOUR KEGEL EXERCISES TO PREVENT URINARY TRACT INFECTIONS.

  • DO NOT HOLD YOUR BREATH

  • DO NOT SQUEEZE THE BUTTOCKS

  • DO NOT PUSH DOWN. IMAGINE LIFTING YOUR BODY UPWARDS.

MEN (SEVERAL OPTIONS)

FIND THE RIGHT MUCLES

1. INSERT ONE CLEAN FINGER INTO THE ANUS. SQUEEZE. LET GO. CONGRATS! YOU JUST DID A KEGEL.

2. A LOT OF GUYS WILL SHY AWAY FROM NO. 1 BUT THAT'S OK! WHILE URINATING, MIDSTREAM STOP AND LET GO. CONGRATS! YOU JUST DID A KEGEL.

3. PRETEND YOU ARE TRYING TO HOLD IN FLATULENCE. CONGRATS! YOU JUST DID A KEGEL

  • DO NOT HOLD YOUR BREATH

  • DO NOT SQUEEZE THE BUTTOCKS

  • DO NOT PUSH DOWN. IMAGINE LIFTING YOUR BODY UPWARDS.

EXERCISES

WOMEN

EMPTY BLADDER. INSERT YONI EGG. SIT, LIE DOWN, OR SQUAT. TIGHTEN YOUR PELVIC FLOOR MUSCLES. HOLD FOR 3-5 SECONDS. RELEASE. REST FOR 3-5 SECONDS.

REPEAT FOR OVER TEN TIMES

MORNING

NOON

NIGHT

  • DO NOT TIGHTEN STOMACH MUSCLES

  • DON NOT TIGHTEN THIGH OR BUTTOCK MUSCLES

MEN

STAND. WALK. LIE DOWN, OR SQUAT. TIGHTEN YOUR PELVIC FLOOR MUSCLES. HOLD FOR 3-5 SECONDS. RELEASE. REST FOR 3-5 SECONDS.

REPEAT FOR OVER TEN TIMES

MORNING

NOON

NIGHT

  • DO NOT TIGHTEN STOMACH MUSCLES

  • DON NOT TIGHTEN THIGH OR BUTTOCK MUSCLES

Sikarih Femhealth
Previous

CRYSTALS
Next

YONI EGGS