Exercises for the pelvis floor muscles have to be done with full focus.<\/p>\n
Basic exercises can be done anywhere, either sitting or standing.<\/p>\n
Imagine a muscle trampoline leading from your rump to pubic bone.<\/p>\n
Sit straight and relax your shoulders. Focus on the anus sphincter \u00a0(sphincter muscle). Raise and squeeze the sphincter, as if you wanted to prevent yourself from passing a wind. Then add the pelvis floor muscles, as if you were raising them, i.e. as if you wanted to stop the flow of urine.<\/p>\n
Raise and lift the pelvis floor muscles, check the duration of contraction. Try to keep the contraction up to 3 seconds, slowly extending the contractions up to 10 seconds. Shoulders, buttocks, thighs, hands and feet have to be relaxed during this exercise.<\/p>\n
Then relax for as long as the contraction lasted.<\/p>\n
Try to make 3 to 5 contractions in a set, gradually increasing up to 10 contractions. Do at least three sets in a day.<\/p>\n","protected":false},"excerpt":{"rendered":"
Exercises for the pelvis floor muscles have to be done with full focus. Basic exercises can be done anywhere, either sitting or standing. Imagine a muscle trampoline leading from your rump to pubic bone. Sit straight and relax your shoulders. Focus on the anus sphincter \u00a0(sphincter muscle). Raise and squeeze the sphincter, as if you […]<\/p>\n","protected":false},"author":9,"featured_media":14292,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[396,397],"tags":[],"class_list":["post-12928","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-incontinence","category-maintaining-the-health-of-the-pelvic-floor-muscles"],"yoast_head":"\n