To find your pelvic muscle imagine that you are in an elevator full of people, trying to prevent yourself from passing gas. The ring of muscles that tightens is your pelvic floor musculature. There are two types of contractions that you can practice: quick or long. Quick contractions involve tightening your pelvic floor muscles quickly and immediately releasing. Long contractions last for ten seconds. Relaxing after the contraction is just as important as the contraction. When doing these exercises, remember to breath normally. A common mistake is to tightening your thighs, buttock or abdominal muscles. Typically, Kegel exercises are a long contraction for a full ten seconds followed by complete relaxation of those muscles for ten seconds. Ten, ten, ten is the kegel mantra - squeeze for ten seconds, release for ten seconds, ten times in a row. Aim to do this three times a day to keep your pelvic muscles strong or to regain strength. A visit to our pelvic floor therapy program can help get you started. Call and schedule an appointment for an evaluation with one of our providers today.