Quick flick Kegels and heel slides strengthen and extend pelvic floor muscles. Treatment of underlying illnesses and lifestyle changes may also assist.
Sit, stand, or lie down comfortably. Pose to stop pee or gas flow to find your pelvic floor muscles. Relax these muscles after 3-5 seconds of contraction.
Kegel Contractions
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1
Lay on your back with knees bent and feet flat. Pull your pelvic floor muscles and hips up. Hold for a moment, then lower your hips.
Bridge Exercise
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2
Place your feet shoulder-width apart. Squat by bending your knees and thrusting your hips back like a chair. Return to standing by engaging your pelvic floor muscles.
Squats
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3
Lay on your back with knees bent and feet flat. Push your lower back into the floor and tighten your abdominals to tilt your pelvis.
Relax after a few seconds.
Pelvic Tilts
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4
Kneel or lie down with feet flat on the floor. Put a small ball or cushion between your knees. Squeeze your knees to engage the inner thighs and pelvic floor. Wait a few seconds, then release.