Kegel with Knees Up
Lay on your back in the supine position with feet flat on the floor. Take an inhale. As you exhale, squeeze and lift the pelvic floor muscles by tucking your tailbone up and in. Start by holding the contraction for a count of 5. Then relax all the muscles for a count of 5. Do this again 3-4 more times.
*The relaxation part is as important as the contraction.
Kegel with Bolster
Lay on your back in the supine position with legs out in front of you. Take an inhale. As you exhale, engage your pelvic floor muscles. Start by holding the contraction for a count of 5. Then relax all the muscles for a count of 5. Do this again 3-4 more times.
*The relaxation part is as important as the contraction.
Pelvic Thrust with Kegel
Lay on your back in the supine position with feet flat on the floor. Take an inhale. As you exhale, squeeze and lift your butt off the ground, engaging your pelvic floor muscles by tucking your tailbone up and in. Hold for 2 seconds at the top, then let everything go and rest for 5 seconds. Do this again 3-4 more times.
*The relaxation part is as important as the contraction.
Single Arm Reach
Get in the quad ped position, with knees under hips and wrists under shoulders. Inhale. Exhale reach one hand out in front of you. Inhale set that hand down. Exhale and reach the opposite hand out in front of you. Continuing this work 5 times with each hand.
*The relaxation part is as important as the contraction.
