Calf 5-10 minutes 1. Place your hands on a chair and step Keep your weight Keep your a day your feet up onto a rolled towel. Your even on both knees soft, Stretches toes face forward. feet. Align your though 2. Slowly straighten your knees. hips so one is lengthened, not behind the so you don’t 3. Shift your weight into the back of your other. Daily 2-3 overstretch heels until you can lift all your toes. times prepares your knee you for safer ligament. squatting.
Squats 5-20 a day 1. Hold a sturdy bar or sturdy doorknobs Begin only after Please don’t on either side of a door. two weeks do 50 squats 2. Aim your feet so both your of daily calf in a row! second toes on each foot point stretches, unless Rather, squat straightforward. you are already throughout the used to doing day, 2-5 at a 3. Tip your hips so your buttocks aim squats in this time at first. back behind you, keeping your knees way. Be sure not to straight above your ankles. twist.
Kegels 5-25 times for 1. Locate the pelvic floor muscles by Begin playfully Don’t do 10-20 seconds contracting the muscles around the and learn your kegels without urethra as if you were trying to hold body. You’ll get a a deep back urine. good response if relaxation of 2. To locate the muscles, when your you do. the pelvic floor bladder is not full, stop and start the afterward. flow of urine several times. Once you This means, know the muscles, don’t practice gently push during urination again. your whole vulva out 3. Hold for 10-20 seconds. afterwards for 4. Finish by relaxing your pelvic floor. 2-3 seconds. Let your vulva lower slightly during an exhale to end with relaxation.
Seated 5 times twice 1. Sit with knees bent, feet forward. This is excellent Don’t use full- a day for stopping force. Ball 2. Place a medium sized (9”/x CM) urinary children’s ball or physio ball between If you practice Squeezes incontinence your knees. kegels be sure and to help the to do this so 3. Exhale slowly, squeezing the ball with front of your your knees while you exhale. that the kegels pelvis, your pubic don’t shorten 4. Inhale, relax legs but do not drop the bone, feel more your pelvic ball. Squeeze with next exhale. comfortable floor defeating 5. After 5 repetitions, move the ball to and stable with the benefit. your thighs and repeat in this location. pregnancy.
