these exercises are not problematic but if you want to stop the habit it is really up to you to work out the best method. this would be no different than to stop bitting your nails. first step? become aware that you are doing them. second step when you become aware stop doing them. judge the success of your efforts by keep track of the number of times per hour you are starting and stopping them. there are no magic methods to habit control.
i can't stop doing kegels! . i am constantly tightening my vaginal muscles and clenching my toes. it is becoming more embarrassing as i am skwerming in my seat throughout the day.