iTouch Sure Pelvic Floor Exerciser – Kegel Exercises for Women | TensCare
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Kegel exercises are intended to help strengthen the pelvic floor muscles. The pelvic floor muscles help to support and keep in place the bladder, uterus, and bowel. These items can be weakened by the stresses and strain of pregnancy and childbirth, along with the natural progression of aging. Due to these things, it is important to exercise these muscles to keep them strong.
Kegel exercises can be done at any time and are very discreet so you can do them almost anywhere. It’s a good idea to try and develop a routine which you can repeat each day.
To begin, it’s important to find your pelvic floor muscles and also to feel them working. Here are a couple of techniques that might help:
1. Try inserting a finger or 2 inside your lady part, and then squeeze the surrounding muscles, lifting up and towards your tummy button.
2. Try to stop the flow of urine during the flow of urination. If you are successful, then you know you are exercising the correct muscles.
These 2 techniques are just to help you confirm that you are using the correct muscles.
To perform the kegel exercises, make sure you have an empty bladder. Try to remember the lifting and squeezing sensation and when you’re ready, try to recreate it just using the muscles you identified earlier when using the 2 techniques discussed. Don’t tense the muscles in your legs, stomach, or bottom, and remember to breathe normally.
Aim to hold each contraction for between 3 and 5 seconds and then release and relax. You should feel a “letting go” of the muscles. Rest for 5 seconds and then repeat. Try performing 10 “squeezes” this way and repeat the process 4 times a day. Over a period of time, try to increase the duration of your contractions up to 10 seconds, but remember to rest in between each squeeze for longer periods.
Remember, you can also use your iTouch Sure Pelvic Floor Exerciser in conjunction with your kegel exercises, which will give you a better understanding of how they work and how you can get the greatest benefit from them.
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