Kegels: no more excuses

I was instructed to do kegels every day by the physical therapist, to
try to improve my moderate prolapse, but I have just been terribly
lazy about it. So I decided to create a little kegel aid for myself,
and thought I'd share it. It's a little tick-tock sound file (mp3)
which you can download here (free, of course):

http://www.looknohands.com/timer/

It consists of 5 seconds of a faster kind of tick-tock, during which
you contract, followed by 10 seconds of a slower tick-tock, during
which you rest. It's very important that you relax your muscles
completely during the rest period. There are 10 reps of this in the
mp3.

The PT said I should do 30 reps a day, in 3 separate batches of 10,
ideally while lying down, and build up to 30 batches in one go.

Hope someone finds this useful.