Hey everyone! I need some help. I have bladder prolapse after my 1st child. Surgery is the best option for me, but I plan to have more children. So my doctor ordered me to see a physical therapist to learn Kegals. They want me to try and get my muscle strength before they consider surgery.
So I know how to work these muscles and understand them. What Iâm looking for is a routine. A plan to get them as strong as possible. Kinda like a workout routine so to speak. Like I have heard of doing 100 at a time. Flex and release. Or flex and hold for 10 secs and let go. But how long and how often do you do this? Are there other exercises I can do besides these to really make me stronger? Or is there anyone else out there that has had physical therapy for Kegals?
I would really appreciate any advice. Plus my hubby is coming home in 3 wks and it would be nice to be a little tighter than beforeâ¦.âwink winkâ
The media suggests doing kegel exercises 5 minutes per session, 3 times a day. But one site gives a quote from Dr. Kegel himself which says 20 minute sessions, 3 times a day for a total of approximately 300 contractions and releases a day. (You want to contract and release for 6 seconds each.) Check your inbox for the link I sent.