hi there i'm dr albert jung and welcome to your friendly proctologist thank you so much for joining me today wherever you are in the world i hope you're doing the best that you can many of you been asking dr chung what is an exercise can you teach us some to help us deal and i want to do that with you today one of these exercises i go through with my patients and so i'd like to share that with you it's a version of the kegel exercise spelled k-e-g-e-l i'll have it down below how it's done
is you focus on the center of your body okay so we're going to be contracting our anus or our butthole as if we're holding in a fart okay and we do not want to be contracting our butt cheek muscles or gluteus muscles that's not going to give the same effect okay so as you contract your center your anus not your butt cheeks you're going to feel things getting tighter and tighter as time goes on but you want to go slowly i mean painfully slowly like as slow as i talk some people have been saying thank
god for 2x fast forward yeah even slower okay you want to feel each and every muscle fiber twinge so that you can understand what's going on in your pelvic floor don't do this on off on off thing i do not believe that gives you the same effect so go all the way up at your comfortable maximum doesn't have to be super maximum high strength just to where you feel comfortable hold it for a second or two and then come down as you relax once again just as slowly as painfully as you came up go down
that relaxation is very important and the very bottom of that relaxation where you feel like you completely let go of the of the hold notice that especially okay so i hope this muscle exercise will be helpful for you i suggest doing this at least twice a day and you don't have to do it for very long like less than five minutes even and i'll bet over time you're going to see some improvements thank you so much for joining me on this quick little info tidbit i'll see you in the next one bye
