Originally Posted by texmati
How do you do these? I don't think I *have* those muscles?
: I know that they always say "try to stop the flow or urine" but I can't do that either.
I'm screwed, aren't I?
I hate to say it, but you're probably as weak as I am if you can't start and stop your pee.
But no, we're not screwed . . . just out of shape in that area.
My first birth really screwed up my pelvic floor, so I've been seeing a physical therapist who specializes in pelvic floor rehabilitation.
It may be something that varies from individual to individual, but here's what she's told me. The good news is that you don't have to do 200 per day, which is a common rumor. The literature recommends between 30-80, starting at the lower end and working your way up. The bad news is that they're harder than they sound.
You have to squeeze and "lift" your pelvic floor for a full ten seconds without holding your breath. Ideally, you're engaging your muscles so fully that your lower ab muscles tense and contract. In order of difficulty, start lying down, move to sitting upright (perfect for stoplights and traffic jams), and finally to standing (perfect for waiting in long lines).