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Getting Kegel Exercises Right

For so long, health care providers and doctors have been telling women the PC muscle is the muscle they flex when they stop their urine flow mid-stream.

This may seem obvious to women with a healthy PC muscle, but it’s not to those who are already experiencing incontinence. These people may even think that their muscle no longer works and sign up for expensive surgery for leaky bladder. Yet often they can regain control of the PC muscle with the aid of biofeedback.

Dr. Kegel noticed that numerous women were not able to successfully identify and isolate the PC muscle. So he invented a vaginal sensor that shows women how to correctly do these exercises. Women reclined in a chair fully clothed, inserted the sensor, then were alerted by a monitor to the proper contraction and release of the PC muscle. From the start, Kegels were taught using biofeedback. A host of studies since then show that patients benefit far more from this approach than from verbal instruction alone.

How does a woman know if she really needs to do Kegel exercises? Experiencing incontinence is a clue that these muscles might be weakening and in need of immediate attention. Your health care provider may also prescribe Kegels if the patient has a prolapse of the bladder or even a bulge in the front wall of the rectum that protrudes into the vagina.

Physicians can also check the objective strength of pelvic floor muscles, their resilience, and resting tone with Pelvic Floor Sensory EMG, a non-invasive test.

Kegel exercises – The Proper Way
After a woman has located the PC muscle with the help of a nurse, midwife, pelvic floor therapist, or gynecologist, she can start with three simple Kegel exercises. Here are the directions:

Tighten the PC muscle for 10 seconds, and then relax it for 10 seconds. Stop after 10 repetitions. Do this routine three times spaced out over a 24-hour period.

If you can’t hold the contraction for 10 seconds, start out slowly with just 2 to 3 seconds doing only 3 to 5 contractions. The muscle will get stronger the more you do the exercise.

The second Kegel is called the “flutter.” Squeeze the same muscle, but this time, contract and relax it as quickly as you can. Do this 10 times at three different times during the day. Eventually, you will be able to achieve the “flutter” more rapidly.

The third exercise is subtle. Imagine that you are sucking a tampon up into your vagina. The goal should be to hold and release this contraction the same number of times as you did the first exercise.

You may not be able to hold any of these contractions for the entire 10 seconds; do as much as you can at first and build up gradually to 20-repetition sets.

Never hold your breath as you do these exercises. Inhale deeply through your nose, and exhale through your mouth. As you exhale, concentrate on the contractions, pulling the pelvic floor muscle up and in. Scoop your naval toward the spine. Then inhale as you release.

The most important thing is to avoid bearing down as if you trying to expel a tampon from the vagina or were straining with a bowel movement. Also, make sure you are not contracting the buttocks or inner thighs.

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    Disclaimer: The results may vary based on how serious you are to improve your pelvic floor. You have to do kegel exercises regularly in order to see any improvement.

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    Kegelmaster Instructions

    Make sure you lubricate the vaginal area with a water soluble natural lubricant and lubricate the Kegelmaster at the tip. Place the Kegelmaster between your thighs, insert the unit into your vaginal opening until it is firmly in place. You will notice this when the Kegelmaster feels much smaller and locks into place.

    Grasp your Kegelmaster firmly, you are now ready for your initial adjustment!! This is done by turning the knob at the top of the Kegelmaster counterclockwise - until the knob is no longer touching the top of the Kegelmaster and until you feel a slight pressure. This should not be uncomfortable.

    NOTE: If the knob is at the top of the Kegelmaster and you don't feel any pressure from the Kegelmaster putting resistance against the vaginal muscles, then you will have to add another spring. If you have the right tension, squeeze down against the Kegelmaster. If you are easily able to clamp down with your vaginal muscles completely for thirty reps (closings), remove the unit from your vagina and change the position of the spring, moving forward one pin (see Power Spring Combinations). If you are still able to easily close down all the way, for thirty reps - after insertion, then you must move the single spring back to the rear pin (1) and add a spring to the next forward pin (2), then repeat the process.

    Power Spring Combinations:

    1,2,3,4, 1*2, 1*3, 1*4, 2*4, 3*4, 1*2*3, 1*2*4, 1*3*4, 2*3*4, 1*2*3*4

    The ideal spring tension is determined by one's ability to close the Kegelmaster at the beginning of the exercise and become unable to close it completely at the end of 30 reps. This is not hard to do and it is a lot of fun to see how many of the springs you can squeeze for 30 reps, having difficulty with the last five. The exercise sequence starts with 3 sets of 30 reps daily. With each rep you attempt complete closure of the Kegelmaster, pausing in between each set of 30 reps for 3-5 seconds. It is recommended to work up to 6 sets of 30 reps a minimum of 3 times a week. An individual may do more sets, but it is not advisable to exceed 30 reps. A final fatigue of the muscle until the last rep is performed with very little vaginal movement is your goal. When you are finished, close the device before removing! Gently close the device, tighten the knob and slowly remove the Kegelmaster.

    Ideally, use the kegel exerciser twice a day, morning and evening. For women with prolapse, it is recommended to use the Kegelmaster in the morning to start with.

    For prolapse or any other medical condition, please consult your doctor before purchasing the Kegelmaster.

    The Kegelmaster is cleared and deemed effective by the FDA as a medical device for incontinence.

    We in no way intend to diagnose, treat or make any medical claims about the Kegelmaster.

    Cleaning the Kegelmaster is simple. Use an anti-bacterial cleaner after each use. Open device, remove springs, and use a small brush to reach all areas of the Kegelmaster. Dry and store for the next use.