Kegel Klock exercises involve a “partial” contraction, progressively increasing week by week from 50% to 95% work effort.
a) Since you are inexperienced, have weak muscles and have not yet developed a feel for what to do or how to do it, you will start out with less effort and work your way up. Like with any exercise routine, you want to start out easily and increase the level of difficulty over time.
b) When you feel the urge to leak and you need to perform a single Kegel contraction to stop the leakage, you don't always need to contract fully. Sometimes contracting say 50% or 75% is sufficient to hold back your urine. Once you progress with this program and have stronger muscles, you may be able to connect your brain to your pelvic floor muscles to prevent leakage with just partial contractions.
The process of performing a partial contraction:
- Contract your muscles inwards and upwards with a sufficient partial contraction effort to stop the leakage.
- Hold the contraction until the urge subsides.
- Slowly release the contraction to a fully relaxed state.