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    Kegals

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    asdfghjkl122534
    The document outlines a 4 week Kegel exercise program with different exercises and sets each week to strengthen the pelvic floor muscles. Week 1 focuses on quick clenches, holds, and releases in 3 sets. Week 2 incorporates longer holds and alternating bursts in 4 sets. Week 3 emphasizes many quick clenches and maximum squeezes held for 20 seconds in 5 sets. Week 4 recommends daily 2 minute clenches and releases as desired.

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    Kegals

    Uploaded by

    asdfghjkl122534
    53 views2 pages
    The document outlines a 4 week Kegel exercise program with different exercises and sets each week to strengthen the pelvic floor muscles. Week 1 focuses on quick clenches, holds, and releases in 3 sets. Week 2 incorporates longer holds and alternating bursts in 4 sets. Week 3 emphasizes many quick clenches and maximum squeezes held for 20 seconds in 5 sets. Week 4 recommends daily 2 minute clenches and releases as desired.

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    kegals

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    The document outlines a 4 week Kegel exercise program with different exercises and sets each week to strengthen the pelvic floor muscles. Week 1 focuses on quick clenches, holds, and releases in 3 sets. Week 2 incorporates longer holds and alternating bursts in 4 sets. Week 3 emphasizes many quick clenches and maximum squeezes held for 20 seconds in 5 sets. Week 4 recommends daily 2 minute clenches and releases as desired.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    53 views2 pages

    Kegals

    Uploaded by

    asdfghjkl122534
    The document outlines a 4 week Kegel exercise program with different exercises and sets each week to strengthen the pelvic floor muscles. Week 1 focuses on quick clenches, holds, and releases in 3 sets. Week 2 incorporates longer holds and alternating bursts in 4 sets. Week 3 emphasizes many quick clenches and maximum squeezes held for 20 seconds in 5 sets. Week 4 recommends daily 2 minute clenches and releases as desired.

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    Download as DOCX, PDF, TXT or read online from Scribd
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    kegel session 1

    Exercise A Sets: 3 Quickly clench and release repeatedly for 10 seconds. Take a 10-second break between sets. Exercise B Sets: 10 Clench and release repeatedly for 5 seconds. Take a 5-second break between sets. Exercise C Sets: 3 Tighten and hold your PC muscle for 30 seconds. Take a 30 second break between sets. Thats it for today, but repeat these Kegel exercises for men daily for one week.

    kegel session 2
    Exercise A Sets: 10 Clench and hold your PC muscle for 5 seconds. Release and repeat. Exercise B Sets: 3 Quickly clench and release your PC muscle 10 times. Exercise C Sets: 3 Clench and release your PC muscle alternatively in long and short bursts for counts of 10. Exercise D Sets: 1 Tighten your PC muscle and hold for as long as you can. Aim for 2 minutes.

    kegel session 3

    Exercise A Sets: 30 (work your way up to more than 100) Clench and release your PC muscle over and over again. Exercise B Sets: 5 Tighten as much as you possibly can (ensure that you are only squeezing your PC muscle). Hold for 20 seconds. Take a 30-second break between sets.

    kegel session 4
    Exercise A Sets: As many as you like. Clench and release your PC muscle for 2 minutes every day.

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