Incorporate the below Lying Down Pelvic Floor Exercises in your daily routine. Quick and easy to complete before you go to bed.
1) Waist kick
Lie on your left side, with your head resting on your extended left arm. Place a folded-up towel, blanket, or small cushion between your legs. Place your right hand on the floor by your chest. Keep your torso and legs aligned and gently press your legs together. Activate your abdominal muscles, pelvic floor and back, and raise your legs from the floor. Raise your legs as high as you can. Lower them slowly without placing them back on the floor.
Repeat 10 times before swapping sides.
2) Pelvic push
Lie on your back, with your arms at your sides. Put the soles of your feet together and pull them up, towards your crotch. Let your knees fall to the sides, and activate your pelvic floor. Contract your stomach muscles, pelvic floor, back, and buttocks, and slowly raise your pelvis. Relax your pelvic floor and lower your pelvis.
Repeat 15 times.
3) Pelvic floor relaxation exercise
Roll up a blanket or keep a small cushion on hand, ready to use. Lie on your back and place the blanket or cushion in the small of your back. Let your feet fall to the sides in a relaxed position and stretch your arms out above your head. Hold this position for a few breaths and stretch the stomach and pelvic floor muscles before slowly relaxing them again. Repeat this exercise 6 times.
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