1. Kegel movement
After emptying the bladder, choose to stand, sit, lie down or any position that you feel comfortable, and relax your auxiliary muscles (abdominal, hip and thigh muscles).
Keep breathing normally, contract for 5 seconds, and then relax for 5 seconds. If 5 seconds is too long for you, you can only contract for 2-3 seconds to avoid muscle fatigue and injury, and then gradually transition to 5 seconds. If the 5-second contraction is completed well, you can extend the holding time to 10 second and relax 10 second. Kaigl exercises are conducted 2-3 times a day, each lasting 15-30 minutes.
2. Pelvic rolling
Lie flat and bend your knees, with your legs as wide as your hip joint, lift your toes, straighten your body, put your hands flat on your abdomen, relax your shoulders and face up.
Take a deep breath, and the abdomen is like blowing a balloon, so that the abdomen is filled with gas. Your hands can feel the feeling of abdominal distension, relax the pelvic floor muscles at the same time, exhale and gently make a "ha" sound, tighten the abdomen to press out gas, and your hands can feel the feeling of abdominal contraction and contract the pelvic floor muscles at the same time. At this time, the pelvis will roll under the pull of abdominal muscles.
3. Hip bridge
Lie flat on a stable plane with your knees bent, your feet hip width apart, your toes raised, your hands flat on your sides, and your eyes looking straight up.
When inhaling, the abdomen bulges to relax the pelvic floor muscles, when exhaling, the pelvic floor muscles contract, the abdominal muscles tighten and press the abdomen, the pelvis rolls backwards, and the buttocks exert force to let the buttocks leave the plane first. The spine rises from the hip, and finally leaves the thoracic spine like pearls under the joint force of the hip and abdomen.
squat
Stand with your feet shoulder width apart, with your hands around your waist or drooping naturally, your shoulders relaxed and your eyes looking straight ahead.
Inhale, bend your hips and knees, raise your hands horizontally, try not to exceed your toes, tilt your upper body as parallel as possible to your calves, and relax the pelvic floor muscles when squatting; Exhale, stand up and return to the ready position. When standing completely, you must remember to contract the pelvic floor muscles and remember to close your abdomen and buttocks.
Side squat
Stand with your hands hanging naturally, your shoulders relaxed and your eyes looking straight ahead.
The left leg begins to move first, and the left leg slides one step to the left of the body. The right leg is in a straight state, and the body center of gravity moves to the left leg. At the same time, the left leg bends knees and hips. When squatting, don't exceed your toes with your knees and don't lean forward too much. Try to keep parallel with the calf, and at the same time stretch your hands forward, inhale when squatting and relax the pelvic floor muscles.