You can keep your pelvic floor strong and healthy. Let's walk through a few exercises together. We're going to start with pelvic rocking. Start lying on your back with your knees bent. From there, you're going to tilt your hips backward toward the ground. Bring your bellybutton toward your spine until your back is flat against the surface while breathing out.
Then breathe in while allowing your back to gently arch and your pelvis will rock forward. Hold for about three to 5 seconds. Relax and repeat.
Next will perform some bridges again, lying on your back with your knees bent and feet shoulder width apart. Lift the hips up into the air. Squeeze the glutes for about 3 seconds. Well, hold it there. Relax and repeat. Ten times And finally, the hip abduction with a ball squeeze while still lying on your back. You're going to bend your knees and place a ball between your knees.
Squeeze the ball and hold for about 5 seconds. Relax. Repeat ten times. And you can perform this for two to three sets. Well, that concludes this overview of the pelvic floor. I hope this was helpful and you're able to have some takeaways for a few new things that you can do to help strengthen it. Thank you for your time.
And from Athletico Physical Therapy. Take care.
