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Learn to Kegel
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What Not to Do
Now that you know how to do Kegel exercises, here are some things you should avoid doing:
- Don't flex the muscles in your thighs, stomach or butt. Make sure that your focus is only on your pelvic floor muscles.
- Do not hold your breath or force yourself to breathe. You should breathe regularly.
- Don't do Kegels when you are trying to concentrate on something, such as learning a new task at work or at school. You may lose your concentration.
- Don't overdo it. Too-frequent Kegel exercise sessions can cause soreness. You need time to rest, especially in the beginning, when your body is still not used to the new routine.
When You Need Help
Although many women are able to do Kegels, some women need a little more help. If that's the case with you, don't worry. Ask your doctor for feedback to ensure that you strengthen the right muscles.
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Some doctors can help you through biofeedback. A small probe is inserted into the vagina by your doctor and electrodes are placed around the vaginal or anal area. A monitor will show you if you are contracting the right pelvic muscles, as well as the length of time you are holding each contraction.
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