Kegel Exercises for women’s
Benefits :
Kegel exercises which act as a workout to strengthen your pelvic floor. “This allows you to better control your bladder, prevent mild to moderate cases of incontinence, or delay the appearance of symptoms like bulging,
Improving blood circulation to your vagina and pelvic floor.
Increasing vaginal lubrication (wetness).
How to do Kegel Exercises
Make sure your bladder is empty, then sit or lie down.
Tighten your pelvic floor muscles. Hold tight and count 5 to 10 seconds.
Relax the muscles and count 3 to 5 seconds.
Repeat 10 times
Shoulder supported bridge also called Setu Bandhasana
Inhale, lift your body off the floor, pushing with your pelvis, lower back and feet. Roll in your shoulders and try to touch your chin to your chest, without moving your head. Tighten your buttocks and make sure that your thighs are parallel to each other.
Tighten your pelvic floor muscles. Hold tight and count 5 to 10 seconds.
Relax the muscles and count 3 to 5 seconds.
Repeat 10 times
2- Cat-Cow pose
Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
Think of the spine as a straight line connecting the shoulders to the hips. Try visualizing the line extending forward through the crown of the head and back through the tailbone. This is the position of a neutral spine.
Tighten your pelvic floor muscles. Hold tight and count 5 to 10 seconds.
Relax the muscles and count 3 to 5 seconds.
Repeat 10 times
3-Cat-Cow pose variations
Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
Think of the spine as a straight line connecting the shoulders to the hips. Try visualizing the line extending forward through the crown of the head and back through the tailbone. This is the position of a neutral spine. Slowly raise your leg and hand one by one balance yourself once you feel balanced
Tighten your pelvic floor muscles. Hold tight and count 5 to 10 seconds.
Relax the muscles and count 3 to 5 seconds.
Repeat 10 times.
Downward Dog Pose or Adho Mukha Shvanasana
Set up on all fours with your hands about 3 inches ahead of your shoulders and shoulder-width apart.
Align your wrist creases so they are parallel to the front edge of the mat, then root down evenly through the whole of each hand.
Press down firmly with your fingertips to pull your forearms toward the front of the room. Keep your knuckles grounded as you do this.
Spin your biceps forward while firming your triceps into your midline.
Roll your inner upper arms toward the wall in front of you while engaging your outer upper arms.
Inhale, and tuck your toes under; exhale, and press your hips back and up.
Glance back at your feet to make sure they are hip-width apart and parallel.
Let your head hang freely so there is no tension in the neck; bring your gaze toward your feet.
Tighten your pelvic floor muscles. Hold tight and count 5 to 10 seconds.
Relax the muscles and count 3 to 5 seconds.
Repeat 10 times.
Downward dog pose variations
Set up on all fours with your hands about 3 inches ahead of your shoulders and shoulder-width apart.
Align your wrist creases so they are parallel to the front edge of the mat, then root down evenly through the whole of each hand.
Press down firmly with your fingertips to pull your forearms toward the front of the room. Keep your knuckles grounded as you do this.
Spin your biceps forward while firming your triceps into your midline.
Roll your inner upper arms toward the wall in front of you while engaging your outer upper arms.
Inhale, and tuck your toes under; exhale, and press your hips back and up.
Glance back at your feet to make sure they are hip-width apart and parallel.
Let your head hang freely so there is no tension in the neck; bring your gaze toward your feet.
Balance yourself then slowly raise your single leg towards up.
Tighten your pelvic floor muscles. Hold tight and count 5 to 10 seconds.
Relax the muscles and count 3 to 5 seconds.
Repeat 10 times
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