Pelvic floor muscle strengthening is very important. It has amazing benefits. Following are the top 8 pelvic floor exercises which are easy to do and are beneficial.
- KEGELS– Squeeze the pelvic muscles as if trying to stop urine flow. The feeling is one of ‘squeeze and lift’. Hold it for 10seconds, release, rest for a few seconds and repeat 10 times.
- BRIDGING-Start with supine lying with knees flexed together and pointing to the ceiling, arms by your side with palms facing down. Inhale and push through your heels, lift your lower back and hips, so that whole body from knees to shoulder is aligned in a slanting line. Your body must be resting on your upper back and shoulders. Hold for 10-15 seconds, repeat 10 times.
- SPLIT TABLETOP– Lie down on your back with hips and knees bent to 90 degrees so your thighs are perpendicular to the floor and your shins are parallel to the floor. Now in a controlled manner, split your legs so that knees go in outward direction. Slowly bring back the knees to starting position. Repeat 10-15 times.
- BIRD -DOG EXERCISE/4 POINT KNEELING ALTERNATE LEG AND ARM RAISE– Go on to your hands and knees, keeping your shoulders over your hands and your knees spaced hip width apart. Simultaneously straighten and raise your left leg and right arm, keeping your pelvis and shoulders in a neutral position. Hold for 5-10 seconds and go back to starting position. Repeat on the other side. Try to do 2-3 sets of 10 reps.
- SQUATS-Stand with the feet hip-width apart. Bend at the knees to bring the buttocks toward the floor, as if going to sit on the chair. Keep the back straight and leaning slightly forward. The knees should be in line with the toes. Focus on tightening the buttocks and pelvic floor while returning to a standing position. Repeat 10 times.
- POSTERIOR PELVIC TILTS– In crook lying position i.e. lying down on your back with hips and knees flexed to 45 degrees and feet flat on the bed—draw in your tummy and press lower part of your back into the bed to flatten your back. Hold this position for 5 -10 seconds, release and repeat 10 times.
- PELVIC CLOCK EXERCISES-In crook lying position(lie on your back with knees pointing to ceiling), imagine a clock on your stomach with 12 towards your head and 6 towards your feet. Now roll your pelvis towards your feet, making your back arch slightly, that’s 6 of the clock. Then roll your pelvis up towards your navel, flattening the arch of your low back, that’s 12 o’clock position. Next, roll your pelvis towards your left(3 o’clock position) and then towards right (9 o’clock position). In this pelvic roll from side to side, ensure that knees are not dropping and pointing towards the ceiling throughout. Repeat 10-15 times in each, 6, 12, 3 and 9 o’clock positions. If you are comfortable, you can progress to rotations of the pelvic clock in both clock wise and anti-clockwise direction, 5-10times in each direction.
- BALL PRESSING-Lie down on your back with hips and knees flexed to 45 degrees and feet flat on the ground. Place a football or basket ball between your knees and press it for 5-10sec, release and repeat 10 times.
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