Читать книгу With SEX, No Drugs and Rock'n Roll Through Menopause - Susanne McAllister - Страница 50

Here is how you get started:

Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. You can do the exercises in any position, although you might find it easiest to do them lying down to start with. I do Kegels everywhere, while standing in line at the till at the supermarket, in meetings, and even now as I am writing this book.

Perfect your technique. Ok, I admit it, this is a bit of an unusual request. But try to imagine you are sitting on a marble and tighten your pelvic muscles as if you're lifting the marble. I told you it was a bit unusual. Now lift and hold this imaginary marble for three seconds at a time, then relax for a count of three. There are many kegel weights available that are made of medically graded silicone that can be very helpful. I used to be a fan of the marble eggs that are available, but I read that the surface of the marble is porous and can harbour bacteria, so you are better off with the silicon version.

Focus only on your pelvic floor muscles. Tighten only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Remember to keep breathing! Often when we focus on one muscle group only we tend to hold our breath. Once you are mindful and aware of this, it will be easy to breathe freely and calmly during the exercises.

Repeat three times a day. Aim for at least three sets of 10 to 15 repetitions a day.