Before you start doing Kegel Klock Exercises, lets show you how to locate the correct muscles and understand the proper technique.
STEP #1 — Find the right muscles when sitting on the toilet.
To identify your pelvic floor muscles, start urinating and then “abruptly stop” urinating in midstream. Now at the same time as you abruptly stop urinating, try to also focus on quickly tightening the anal sphincter muscles that keep you from passing gas. These will be the 2 regions you want to focus in on for now. You want to focus on lifting the pelvic floor muscles “inwards” and “upwards”. Think about reaching down and grabbing some shag carpet on the floor and pulling it upwards in the air. You may feel this lifting up motion and tightening as your muscles contract. Your muscles may be very weak so, it may take some time before you can really start to feel this sensation strongly. Remember that the pelvic floor muscles are a group of muscles, not one muscle in one singular spot. To help you out — Keep the muscle area shown in RED above pictured in your mind as you try to locate these muscles or actually look at the image on your phone when you do this. Start urinating and then stop peeing and re-start and stop peeing every few seconds so you can start to dial in on feeling these muscles contract and relax. Continue to practice until you run out of urine. These muscle contractions are performed by your “pelvic floor muscles” not your abdomen or glute muscles so if you notice yourself tightening up your ab or glute muscles on the “outside” of your body, you are not doing this step correctly. Once you can recognize the feeling of contracting / releasing these muscles, you will have identified your pelvic floor muscles. Once you can do this, congratulate yourself because you have figured out a critically important step!
STEP #2 — Best position is sitting in a chair —
You can do these exercises in any body position; standing, lying down or sitting down. However; we have found that you will have better muscle contraction awareness sitting down, plus you can look at your phone easier while sitting down. Note: Sitting in soft cushioned seat will be more comfortable and allow you more freedom of muscle movement directly around your anus. Sit in a favorite chair for this test session as well as when performing your regular exercise routine around the house or office, etc., in the future.
Go ahead and try it now —
Get comfortable sitting upright in a chair. Now quickly tighten your pelvic floor muscles like you did on the toilet. Hold the contraction for 3 seconds, and then relax for 3 seconds. Remember to breath normally through your nose. Next, try it a few times in a row and then stop. Wait 15 seconds and try it again. Wait 15 more seconds and try it again. Keep trying this until your brain starts to hoan in on the feeling of performing this technique.