I realize some folks think they might be a waste of time, but Dr. Menon's staff recommends doing them. So, I can use some instruction from those who have done these exercises (especially from those who feel it has helped). Here is what I understand I should do. Let's assume I have identified the muscles involved:
1) Slowly squeeze the muscles tight. Hold for 2-3 seconds. Loosen the muscles but do it slowly for the same 2-3 seconds. Do this 20-30 times in succession. Do this 2-3 times a day.
2) After a few days or a week, expand the time to 5-7 seconds.
Does this sound correct?