Kegel Exercises: Strengthening the Pelvic Floor
Kegel exercises are commonly linked to childbirth, but their benefits extend to everyone. These exercises target and strengthen the muscles of the pelvic floor, offering relief from constipation, improved bowel control, and enhanced sexual pleasure. To perform Kegels, begin by relaxing your stomach, legs, and buttocks. Then, contract the muscles that you would typically use to pause the flow of urine mid-stream. Hold this contraction for 3-5 seconds before relaxing for another 3-5 seconds. Repeat this process to effectively engage and strengthen your pelvic floor muscles.
Side to Side Rocking
Rocking is an effective technique that can help stretch and strengthen the muscles responsible for supporting digestion. To perform this exercise, start by lying on your back with your knees bent and pressed together. Take deep, slow breaths as you gently rock your knees from side to side.
You can choose to make these motions relatively shallow or, for a deeper stretch, allow your knees to fall fully to the side, creating a supine twist. Hold this position for about ten seconds, focusing on feeling the stretch in your lower back and legs. Once done, transition to the other side and repeat the exercise.