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Kegel Exercise Counter

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Kegel exercises are done to strengthen the muscles of the pelvic floor, which can have a number of benefits. They can improve bladder control and prevent urinary incontinence, as well as helping to reduce the risk of rectal incontinence. They can also improve sexual function, helping to enhance the intensity of orgasms and increase sexual satisfaction. Additionally, Kegel exercises can help to improve the tone and strength of the vaginal muscles, which can be beneficial for women who are pregnant or have given birth.

General

Kegel exercises are a type of exercise that can help to strengthen the muscles of the pelvic floor. These muscles are responsible for supporting the bladder, rectum, and uterus, and are often weakened after prostate cancer surgery or other pelvic surgery. Kegel exercises involve repeatedly contracting and relaxing the muscles of the pelvic floor, which can help to improve their strength and tone. This can improve urinary and bowel control, and may also help to reduce the risk of incontinence.

Kegel exercises can be done anytime and anywhere, as long as you know how to locate and contract your pelvic floor muscles. One way to locate your pelvic floor muscles is to stop the flow of urine midstream. The muscles used to stop the flow of urine are the pelvic floor muscles. Once you know how to contract these muscles, you can perform kegel exercises by contracting the pelvic floor muscles for a count of three to five seconds and then relaxing them for the same amount of time. Repeat this process 10-15 times, working up to 3 sets of 10-15 repetitions per day.

Below are some steps you can follow to help you when doing kegel exercises.

  1. Locate your pelvic floor muscles: One way to locate your pelvic floor muscles is to stop the flow of urine midstream. The muscles used to stop the flow of urine are the pelvic floor muscles. Another way to locate the pelvic floor muscles is by inserting a gloved finger into your anus and trying to squeeze your muscles around it.
  2. Contract your pelvic floor muscles: Once you have located your pelvic floor muscles, contract them by squeezing them as if you were trying to stop the flow of urine or prevent gas from escaping. The muscles that you should feel contracting are the pelvic floor muscles.
  3. Hold the contraction: Hold the contraction for a count of three to five seconds.
  4. Relax the muscles: Slowly relax the muscles and let them return to their normal state.
  5. Repeat the exercise: Repeat the contraction and relaxation 10-15 times, working up to 3 sets of 10-15 repetitions per day.
  6. Things to avoid: Avoid holding your breath or tightening your stomach, thigh or buttock muscles during the exercise.
  7. Practice regularly: It is important to practice regularly to see the benefits of Kegel exercises.

It's important to note that kegel exercises should not be painful and if you experience pain or discomfort, you should stop and consult with your healthcare provider.

Videos

Visualizing the contraction of the pelvic floor muscles can help to better perform Kegel exercises by providing a mental image of the muscles that are being targeted. This can make it easier to focus on contracting the correct muscles, and ensure that the exercises are being performed correctly. Additionally, visualizing the contraction can also help to increase the strength of the contraction, leading to more effective exercises.


Links

Gathering information and viewpoints from a number of diverse sources can give you a better understanding of a particular topic for a few reasons:

  1. Multiple perspectives: By looking at a topic from a variety of different viewpoints, you can gain a more well-rounded understanding of the issue at hand. This can help you to see the topic from different angles and consider it from different perspectives.

  2. Fact-checking: When you gather information from a variety of sources, you can cross-reference the information you receive to make sure it is accurate. By comparing different sources, you can identify inconsistencies or discrepancies that may indicate that a source is unreliable.

  3. De-biasing: People have their own bias, by gathering information from diverse sources, you expose yourself to information that may challenge your own beliefs, which allows you to question your own understanding and consider alternative viewpoints, this can help prevent you from becoming entrenched in your own biases.

  4. Greater depth of understanding: When you gather information from multiple sources, you can gain a greater depth of understanding of a topic. Each source may provide different pieces of information that, when combined, give you a more complete understanding of the topic.

In short, gathering information and viewpoints from a number of diverse sources can help you to gain a more well-rounded, accurate, and unbiased understanding of a particular topic.

As you review the links above and continue your own research you will learn much that will help you on this journey.

Instructions

Using the Kegel Counter

The Kegel Counter web app is a simple tool for helping you time and count your Kegel exercises. To use the app, follow these simple instructions:

  1. Click the Begin Kegel Exercise Session button
  2. Watch the countdown prompt and be ready to start when it says "BEGIN"
  3. Begin the pelvic floor muscle contraction
  4. Relax the contraction at the end of timer
  5. Repeat the action at the end of the next countdown prompt

The duration, rest period, number of repetitions per session, and whether you want sound or not can all be set in the Settings tab.

To stop the Kegel Counter and start over simply click the Cancel Session button.

This website, www.kegelcounter.com, can be used in any browser on a phone, tablet, laptop or desktop.

I encourage you to set reminders and goals for yourself to stay on track with your Kegel exercise routine. I hope this web app helps you on your journey to better health and happiness.

About

  • My name is Jack
  • I'm years old
  • My Gleason score is a 3 + 3 = 6
  • My PSA has fluctuated from a 4.53 to a 14.09
  • My PSA is currently at 7.5
  • I am doing Active Surveillance

I wanted something to help me with my kegel exercises so I put together this website. It is free for you to use. I hope you find it helpful. Please feel free to share it with others.

I hesitated to add this donation link but even a little bit would help, so here it is.

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If you like the Kegel Counter app and find it helpful please feel free to share it with your family, friends, and on your social media feeds. Thanks.