Healthy lifestyle
The problem of involuntary urination in women: exercises to strengthen the pelvis
For those women who want and can train the pelvic floor muscles according to a certain scheme, we suggest simply expanding the morning exercises to include an additional 6 exercises to strengthen the pelvis .
The problem of involuntary urination in women: exercises to strengthen the pelvis
So, exercise for strengthening the pelvis #1. Spread your legs shoulder-width apart, supporting your buttocks with your hands – to control their immobility. Strain the pelvic floor muscles in an upward inward direction, count to five, then relax the muscles. Repeat the exercise 5-7 times.
Exercise for strengthening the pelvis #2. Stand on all fours with your head resting on your hands. Strain the pelvic floor muscles in the direction of upward inward, count to 5 and also relax the muscles. Repeat the exercise 5 times.
Exercise to strengthen the pelvis #3. Lie on your stomach, one leg bent at the knee. Perform alternate tension and relaxation of the pelvic floor muscles (10 times).
Exercise to strengthen the pelvis #4. Lie on your back, bend your legs at the knees and slightly spread out to the sides (the heels are on the floor). One hand is placed on the lower abdomen, and the other is placed under one of the buttocks. Squeeze the pelvic floor muscles, pulling them up. Repeat the exercise 10 times, counting down to five times each time.
Exercise for strengthening the pelvis #5. Sit on the floor with your legs crossed and your back straight. Strain the pelvic floor muscles inwards and upwards, as if lifting them off the floor. Count to five and relax your muscles. Repeat the procedure 5-8 times.
Exercise for strengthening the pelvis #6. Put your feet shoulder-width apart and put your hands on your knees. Keep your back straight. Strain the pelvic floor muscles upward and inward. Count to five, then relax your muscles. Repeat the exercise 7 times.
