Strengthen your Pelvic floor muscles with these stretches

Pelvic floor muscles are the group of muscles that from your tailbone to the pubic bone, the urethra, vagina, and rectum are located here. Pelvic floor muscles are responsible for bladder control and act as support for organs inside the pelvis.

Most women experience weakened pelvic floor muscles during pregnancy and after childbirth. If you have difficulty holding in your urine or experience pain during sex the following exercises might be helpful

Kegels

Kegel exercises are the most effective in strengthening the pelvic floor. It involves tightening and relaxing your pelvic floor muscles. To find your pelvic floor muscles, try stopping your urine flow in midstream. Once you have identified the muscles you are using, pull your navel to your spine and quickly contract and release those muscles, hold for 5 seconds then relax for 5 seconds.

It is advisable to do Kegels in moderation as too much of it can lead to vaginismus.

Bridge Pose:

Lay a mat or blanket on the floor and lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Squeeze your glutes and hold for 5 seconds, then slowly lower your hips back down.

Toe Taps

Find a comfortable mat and lie flat on your back with your knees bent and feet flat on the floor. Raise both knees towards your chest until your shins are roughly perpendicular to the floor, keeping your hips at a 90-degree angle. Slowly lower one foot down towards the floor, tapping just your toes on the ground, keeping your core engaged, and your spine elongated. Bring your tapped foot back up and repeat the movement with the other leg. Remember to maintain a slow and controlled pace, focusing on squeezing your core with each toe tap.

Happy Baby Pose

Lie face up on the floor. Slowly lift your knees toward your chest so your legs form 90-degree angles in the air. Position your feet so the soles are facing toward the ceiling. Keeping your head on the floor, grab the outsides of both your feet and hold for two to three minutes, breathing deeply (but gently).  In case this feels uncomfortable, shift your knees sideways away from your chest while remaining at a 90-degree angle.

SQUATS

Stand with your feet shoulder-width apart and toes pointed slightly outward. Lower yourself down as if you are going to sit in a chair, keeping your back straight and your heels flat on the ground. Hold for a few seconds, then slowly return to standing.

Pelvic floor exercises are a necessity the older one gets, so be sure to perform these stretches at least twice a week.