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Kegel Excercise – A Choice of Kegel Exercises For Males

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Session 1.

Exercise A. clench and launch the PCs repeatedly for 10 seconds. Cease for 10 seconds. Repeat 3 occasions.

Exercise B. clench and launch repeatedly for five seconds. Cease for five seconds. Repeat 10 occasions.

Exercise C. tighten and maintain tight for 30 seconds. Cease for 30 seconds. Repeat 3 occasions. That concludes the primary session.

Repeat session 1 on daily basis for per week. You’ll observe that exercise C. consists of 1 squeeze and 1 maintain, not repeated squeezing and holding as in A. and B.

Session 2.

Exercise A. clench and maintain the PC muscle for five seconds. Launch. Repeat 10 occasions.

Exercise B. shortly clench and launch 10 occasions in a row. Repeat the sequence of 10 clenches 3 occasions.

Exercise C. clench and launch alternating between lengthy and quick clenches and releases to the rely of 10. Repeat 3 occasions. Exercise D. tighten and maintain for so long as doable. Maintain the PC muscle tissues tight for two minutes. Do D. solely as soon as.

Do session 2 exercises on daily basis for per week.

Session 3.

Exercise A. clench and launch repeatedly. Begin with 30 consecutive occasions. Intention for 100 or extra. Remember to enhance the quantity progressively.

Exercise B. tighten to the utmost. Maintain for 30 seconds. Repeat 5 occasions. Take a 30 second break between units.