First anero session did not really work out at all. I was thinking I wasn't "contracting" corrrectly. I get kind of squeezing in or like sucking…but it says to do it 8-10 seconds…but there is no way I could do that…it was like 1-2 seconds for me.
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The best way to identify the kind of contraction you need to be making is to take a leak, and then try to stop peeing mid-stream. The muscles you use to do that are your kegels. Try to learn to flex those muscles by themselves, because that is the correct muscle to flex for contractions.