Comprehensive: 91 Yr, living alone, hip and leg pain ...
From a sitting position, contract the vaginal muscles and anus, as if to close them. Next further contract the anal muscles, as if you were trying to draw your rectum up into your body. You will know you have it if it feels like air is entering your vagina and rectum. Hold as long as possible and comfortable; relax and repeat several times. ................
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