Pelvic floor exercise:

These pelvic floor exercise are a powerful way to improve your pelvic floor health & well-being.
This pelvic floor is a group of muscles which are helping to support your bladder, uterus & other pelvic organs.

When these pelvic floor muscles become too healthy & strong then these muscles are given to support your organs & must keep them in place.

Many of these pelvic floor muscles that make up the pelvic floor are internal & involuntary means these muscles are made in the body & cannot be controlled or modified by the mind or will.

What are the muscles of the pelvic floor?

On the pelvic floor, muscles include superficial & deep muscles:

• Superficial muscle :
• Transverse perinei
• Ischiocavernosus
• Bulbocavernosus

• Deep muscles :
• Coccygeus
• Ileococcygeuys,
• Pubococcygeus,

• Puborectalis muscles :
• These muscles are located between the superficial & deep muscle layers.

What is the goal of pelvic floor exercise?

• All exercise helps to inhibit involuntary bladder contractions & decrease incontinence.

What are the Health benefits of pelvic floor exercise?

• Pelvic floor exercises help you strengthen your pelvic floor muscle.
• Pelvic floor muscle exercise allows you better support for the bladder, uterus & bowels.
• This all exercise also helps with bladder & bowel control.
• Pelvic floor exercises also help in some conditions like incontinence, urinary leakage, pelvic pressure & lower back pain.

What are Exercises for the hypo tonic pelvic floor muscles?

• Hypotonic muscle means a decrease in the tone of the muscle.

1. Quick flick Kegels
2. Heel slides
3. Marches

Quick flick Kegels :

• The starting position of this exercise is supine.
• You are lying with the knee joint bent & feet flat on the floor.
• For the easy exercise perform this exercise in a sitting & standing position.
• Then find the pelvic floor muscles.
• Exhale with a pull to the navel to the spine.
• Try to quickly contract & release to the pelvic floor muscles.
• Hold this contraction for 10 seconds then to the releasing.
• Repeat the quick flick contraction 10 times & rest for 10 seconds.
• Perform this exercise in the 3 sets.

Heel slides :

• The starting position of this exercise is supine.
• This exercise starts with lying on the floor with the knee joint bent & pelvis in a neutral position.
• During inhale into rib cage & exhale through for to the mouth.
• Then let the ribs naturally compress.
• Try to draw to the pelvic floor up & lock into the core muscle
• Then slide to the right heel away from the body.
• You are only going without the loss of the connection to the deep core muscle.
• Repeat this exercise 10 times in 1 session & perform 3 sessions per day.

Marches:

• The starting position of this exercise is supine.
• Start with lying on the floor with the knee joint bent & pelvis in a neutral position.
• Try to inhale into the rib cage, then exhale through to the mouth, letting the ribs naturally compress.
• Then draw to the pelvic floor up & lock into the core muscle.
• Try to slowly lift one leg onto the tabletop position & lower the leg to return to starting position.
• Repeat this movement with the opposite leg.
• Stop this exercise when you feel pain in the lower back.
• Repeat this exercise 10 times in 1 session & perform 3 sessions per day.

What are exercises for hypertonic pelvic floor muscles?

• Hypertonic muscle means an increase in muscle tone so that limbs become too stiff & difficult to move.

1. Happy Baby Pose
2. Diaphragmatic breathing

Happy Baby Pose :

• The starting position of this exercise is supine.
• Start this exercise by lying on the floor with the knee joints bent.
• Bring to the knee joint toward the belly at the 90-degree angle, with the soles of the feet facing up.
• Try to grab & hold to the outside/ inside of the feet.
• Then open to the knee joint till which is slightly wider than the torso.
• Try to bring the feet up toward the armpits.
• Make sure to the ankle joint is over to the knee joint
• Then flex to the heels & push the feet into the hands.
• Repeat this exercise 10 times in 1 session & perform 3 sessions per day.

Diaphragmatic breathing :

• The starting position of this exercise is supine
• Start this exercise by lying flat on the floor on a yoga or exercise mat.
• You are also performing this exercise in the sitting position.
• Perform this exercise for a few seconds for progressive relaxation.
• You must focus on releasing the tension into the body.
• To relax, put one hand onto the stomach & your other hand onto the chest.
• Try to inhale through to the nose for the expansion of the stomach & chest to stay relatively still.
• You are breathing into the for the 5 seconds by nose & exhale the slowly by mouth.
• Repeat this exercise is for to several times.
• Repeat this exercise 10 times in 1 session & perform 3 sessions per day.

What is the normal exercise of the pelvic floor muscle?

• Lunges
• Swiss ball squats
• Kegel Exercises for the men
• Kegel exercise for the women
• Bridge
• Squats

Lunges :

• Start this exercise in a standing position with the feet hip-width apart.
• Try to step forward longer than the walking stride so that one leg stays ahead of the torso & the other leg is too behind.
• Place your foot in the land to the flat & also remain to the flat on to the ground.
• Your heel rises off to the ground.
• Then bend to the knee joint to approximately 90 degrees & lower.
• Must be kept to the trunk upright & core muscle engaged.
• Repeat this exercise 10 times in 1 session & perform 3 sessions per day.

Swiss ball squats:

• The first place to the ball between the wall and lower back.
• Try to walk to the feet out slightly.
• then lower the body toward the floor into a squat position to continuously push back off the ball.
• Bend to the knee joint for to 90 degrees & also do the bending till you feel comfortable.
• try to straighten the legs & keep the body weight over to the heels & return to the standing position.
• Repeat this exercise 10 times in 1 session & perform 3 sessions per day.

Kegel Exercises for the men :

• Start this exercise by holding on to the pelvic floor muscles for 5 seconds.
• Try to pull into the pelvic floor & think of the pulling in & lifting to the up genitals.
• You are not holding your breath during this exercise.
• You are counting out too loud & stop to the from hold to breath.
• After holding for 10 seconds slowly & completely relax the muscles for 15 seconds.
• Repeat this exercise 10 times in 1 session & perform 3 sessions per day.
• During this exercise, you are not used to the leg, stomach & buttock muscles.
• This exercise helps the regain urinary control and also helps improve sexual health.
• You are mostly performing this exercise supine on a bed & sitting position in a chair.
• You are performing this exercise in your comfortable position.
• Repeat this exercise 10 times in 1 session & perform 3 sessions per day.

Kegel exercise for the women :

• You are in a sitting & lie position to the down.
• Try to tighten the pelvic floor muscles.
• Hold this position to the tight & count for 3 to 5 seconds.
• Then relax the muscles & count to 3 to 5 seconds.
• Repeat this exercise 10 times in 1 session & perform 3 sessions per day.

Bridge:

This bridge exercise is primarily used to strengthen the buttocks muscle but it also helps to strengthen the pelvic floor muscle.

• You are lying on the back & bend the knee joint, with the feet flat on the floor about hip-width apart.
• Must keep the arms by the sides with the palms facing down.
• Try to contract the buttocks & pelvic floor muscles.
• Then lift the buttocks several inches off the ground.
• Hold this exercise position for 10 seconds.
• Then relax the buttocks & pelvic floor muscles to lower the buttocks to the ground.
• Repeat this exercise 10 times in 1 session & perform 3 sessions per day.
• With the strength of the pelvic floor, muscle increases with more repetitions with time.

Squats:

This squat exercise helps to strengthen the pelvic floor muscle & buttocks in children.

• You stand with the feet hip-width apart & must keep your feet flat on the floor.
• Bend at the knee joint to bring the buttocks toward the floor & going only as low as is comfortable.
• Must keep the back straight & tilted slightly forward.
• The knee joint is placed in line with the toes.
• You are focused on tightening the buttocks muscle & pelvic floor during returning to a standing position.
• Repeat this exercise 10 times in 1 session & perform 3 sessions per day.

What is the yoga of to the pelvic floor muscle?

• Mountain pose
• Chair pose
• Warrior II (Virabhadrasana II)
• Locust pose (Salabhasana)
• Constructive Rest (Savasana Variation Bent Legs)
• Knees to Chest (Apanasana)
• Cat-Cow (Marjaryasana and Bitilasana)
• Wide-Legged Forward Fold (Prasarita Padottanasana )
• Wide-Legged Squat (Malasana)
• Reclining Cross Shin Position (Supta Sukasana)
• Hook Lying with Block
• Supta Baddha Konasana (Reclining Bound Angle Pose)
• Dvipada Pitham (Two-Footed Pose)
• Supta Prasarita Padangusthasana [Reclining Wide-Legged Hand-to-Big-Toe Pose] variation
• Viparita Karani (Legs-up-the-Wall Pose)
• Maalasana – The Garland Position
• Setu Bandhasana

Mountain pose :

• The starting position of this exercise is the standing position.
• Then standing with to the feet is to the hip distance of to the apart.
• Put your hands resting on the sides.
• Place the block, pillow & thick book between the thighs.
• Then engage the inner thigh muscle & try to lift the block upwards.
• Repeat this pose 10 times in 1 session & perform 3 sessions per day.

Chair pose :

• The starting position of this exercise is the standing position.
• You are in a standing position with the arms in a stretched position to upwards & the tips of the fingers are to the lengthened towards the ceiling.
• Try to bend to the knee joint & must be kept to the back straight as to the possible & push to the hip joint back into a squat when you are in sitting down the position into the chair.
• Must be kept to the heels connected to the floor, without the hip joint dipping them any lower than to the knee joint.
• Hold this yoga pose for a couple of breaths.
• Try to lift the pelvic floor upwards & straighten up again slowly.
• Repeat this pose with for to the comfortably.

Warrior II (Virabhadrasana II) :

• The starting position of this exercise into the standing position.
• Take to step to the right foot of to the forwards with to the front & back foot about to the 1 meter to the apart.
• Try to lift the arms straight out to the sides so that this position is parallel to the floor.
• Must be kept to the right foot straight & and to the turn to the left foot out of to the slightly so that your toes are pointing away from the body.
• Then bend to the right knee joint over to the right ankle joint then keep the left leg straight.
• First, tighten to the tummy by pressing the belly button off to the spine & pull up to the pelvic floor.
• Hold this exercise for about 30 seconds, then straighten to the right leg.
• Repeat this pose 10 times in 1 session & perform 3 sessions per day.

Locust pose (Salabhasana) :

• You are lying on the mat or the towel flat on the tummy, with both legs together & arms to the sides.
• You rest onto the nose & forehead gently on the mat.
• During inhale & lift the head, chest, arms, knee joint & feet off the floor.
• Try to squeeze the tummy muscles, glutes & buttock muscles for help or lift everything off to the floor.
• Must be kept to the legs straight out & hold this exercise for about 30 seconds.
• Repeat this pose 10 times in 1 session & perform 3 sessions per day.

Constructive Rest (Savasana Variation Bent Legs) :

• You are lying down with the feet wide onto the mat & put to the knee joint together with both the hands resting on the belly.
• Then close the eyes & tune into the breath.
• In this position, you feel the stomach rise & fall.
• During breathing in & out you are engaging with the abs muscle at the bottom of every exhale.
• Repeat this pose 10 times in 1 session & perform 3 sessions per day.

Knees to Chest (Apanasana) :

• In the supine position draw your knee joint into the chest,
• And try to hold on to the shins to exhale with engage to abs muscle.
• During the position place your feet on the floor & stretch to arms overhead.
• You are feeling some stretching into the belly & sides of the back of the body.
• On to the exhale position curl up again & repeat this sequence following the breath.
• Repeat this pose 10 times in 1 session & perform 3 sessions per day.

Cat-Cow (Marjaryasana and Bitilasana) :

• You are raked to the position of the hands & knee joint onto the mat directly underneath to the shoulders & hip joint with inhale to the Cat pose.
• Perform this by tilting the pelvis forward & bending to the spine.
• On to the exhale position & transition to the cow pose then dropping to the tailbone first & curving into the back.
• Repeat this pose 10 times in 1 session & perform 3 sessions per day.

Wide-Legged Forward Fold (Prasarita Padottanasana ) :

• You are placed to the feet wide onto the mat & slowly lower to the upper body & must be keeping to the back long & protected.
• This yoga poses opens up the hamstrings muscle & groin, which relieves the tension in the pelvic floor muscle.
• It is important to move the leg at to own pace to avoid injury.
• When you are folded off the feels a little too intense, when is bent to the knee joint.
• You are also used to the prop under the head for the extra support.
• Then do the breath & incorporate the small Cat-Cow movements that connect to the awareness of the pelvic floor muscles.
• Repeat this pose 10 times in 1 session & perform 3 sessions per day.

Wide-Legged Squat (Malasana) :

• You are standing with the feet mat & distance to the apart & squat down position.
• Try to press to the elbows into the knee joint & heavy to the tailbone & lift to the chest.
• You are placing the hands together into the prayer onto the sternum which helps you connect to the rise.
• Then you fall off to the inhales & exhales.
• Repeat this pose 10 times in 1 session & perform 3 sessions per day.

Reclining Cross Shin Position (Supta Sukasana) :

• You are sitting at the top of the mat with your legs crossed comfortably.
• Try to slowly lie back till to the resting flat on the mat.
• You are doing the close to the eyes & rest to the arms at to the sides.
• Repeat this pose 10 times in 1 session & perform 3 sessions per day.
• For support, you place the blankets or pillows under the thighs.

Hook Lying with Block :

• You are lying on to the back with the knee joint bent and then feet slightly apart.
• Then place the yoga block between the knee joint & then inhale deeply & exhale.
• Then try to squeezing of to the knee joint into the block with the hip adductors muscle.
• You are lifting to the pelvic floor up.
• Try to pull the transverse abdominal muscle toward the spine.
• Must be kept to the feet & back onto the floor.
• Then the lumbar curve is flattened slightly.
• Repeat this pose 10 times in 1 session & perform 3 sessions per day.

Supta Baddha Konasana (Reclining Bound Angle Pose) :

• Start this pose in the same position, but this time your feet are together.
• Do the inhale, relax to the pelvic floor muscle then to the transverses abdominis muscle & hip adductors muscle with the knee joint are drop open the sides.
• Do the exhale & bring the knee joint up to the starting position while you are lifting to the pelvic floor muscle.
• Try to pull the transverse abdominal muscle in.
• At the end of the exhalation, occur to accentuate the muscular contraction.
• Repeat this pose 10 times in 1 session & perform 3 sessions per day.

Dvipada Pitham (Two-Footed Pose) :

• First, you are placed to the feet hip joint, width apart & close to the buttocks.
• During inhale push down through to the feet & lift to the hip joint.
• Must be kept to the transverses abdominis & pelvic floor muscles relaxed & soft.
• Do the ex–hale& slowly lower to the hip joint back & return to in starting position.
• Try to pull the transverse abdominis muscle firmly inward.
• Repeat this pose 10 times in 1 session & perform 3 sessions per day.

Supta Prasarita Padangusthasana [Reclining Wide-Legged Hand-to-Big-Toe Pose] variation :

• You are lying perpendicular to the wall with both legs raised & the buttocks against the wall.
• Do the inhale & open the legs wide to relax the transverse abdominis muscle & then to the pelvic floor muscle.
• Then do the exhale with the lift to the pelvic floor.
• Try to contract to the transverse to the sus abdominis & bring your legs together.
• Then squeeze the knee joint together at an end of the breath.
• Repeat this pose 10 times in 1 session & perform 3 sessions per day.

Viparita Karani (Legs-up-the-Wall Pose) :

• In the starting on to the wall, place to the bolster under to the buttocks & let to the upper back& shoulder joint are drape onto the floor.
• Then back from to the wall if your knee joint is want to the bend & the legs are rolling of to the outward.
• For this exercise use a strap just above the knee joint.
• Must be kept to the knees are stable & aligned.
• Then relax all effort & allow the pelvic floor muscle is released completely.
• During this yoga pose Simply observe the breath & the interplay between the diaphragm & pelvic floor.
• Repeat this pose 10 times in 1 session & perform 3 sessions per day.

Maalasana – The Garland Position :

• You are in a standing position for this yoga pose.
• You are standing with your two feet together.
• Try to stretch off to the feet to the apart.
• Fold your hands into the Namaskara position,
• Then Sit down to straight by to the bending to the knee joint.
• Try to push to the chest for the forward.
• Do they breathe the 5 times & relax?
• Repeat this pose 10 times in 1 session & perform 3 sessions per day.

Setu Bandhasana:

• The starting position of this exercise is supine.
• You are lying down on the flat on the back with the palm facing down.
• Bend to the knee joint & bring the feet closer to the buttocks.
• Then lift to the back to bend off to body like as become to arch.
• Hold this yoga pose for 30 seconds & relax.
• Repeat this pose 10 times in 1 session & perform 3 sessions per day.