Pelvic floor exercises

Here are some of the best pelvic floor exercises to help strengthen and relax these important muscles:

Kegels: These involve repeatedly contracting and relaxing the pelvic floor muscles. To do a Kegel, imagine you are trying to stop the flow of urine and hold that contraction for a few seconds before releasing.

Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling while squeezing your pelvic floor muscles, then lower back down.

Heel Slides: Lie on your back with your knees bent. Slide one heel away from your body while keeping your pelvic floor engaged, then bring it back.

Deep Breathing (Diaphragmatic Breathing): This helps relax tight pelvic floor muscles. Lie on your back, place one hand on your chest and the other on your belly, and breathe deeply into your belly.

Happy Baby Pose: Lie on your back, bring your knees towards your chest, and grab the outside of your feet. This yoga pose helps stretch and relax the pelvic floor.