3-Minute Miracle for Your Pelvic Floor (Pelvic Tension & Prolapse)

Option 1: Strengthening

This option incorporates two common exercises that target the pelvic floor muscles:

1. Kegels:

• Lie down on your back with knees bent and feet flat on the floor.
• Imagine you are trying to stop yourself from urinating. Tighten your pelvic floor muscles (like a gentle squeeze or lift) and hold for a count of 3 seconds.
• Relax your muscles completely for 3 seconds.
• Repeat this 10 times for a set.
• Aim for 3 sets of 10 Kegels.

2. Bridges:

• Lie on your back with knees bent and feet flat on the floor, hip-width apart.
• Lift your hips off the ground until your body forms a straight line from your shoulders to your knees.
• Squeeze your glutes at the top and hold for a count of 3 seconds.
• Lower your hips back down to the ground slowly.
• Repeat this 10 times for a set.
• Aim for 2-3 sets of 10 bridges.

Option 2: Releasing

This option focuses on gentle stretches and relaxation techniques to release tension in the pelvic floor:

1. Happy Baby Pose:

• Lie on your back with knees bent and feet flat on the floor.
• Bring your knees up towards your chest and grab the outside of each foot with your hands.
• Gently rock your hips side to side or sway back and forth for 30 seconds.
• Focus on relaxing your breath and letting go of any tension in your pelvic floor.

2. Child’s Pose:

• Kneel on the floor with your toes together and knees hip-width apart.
• Sit back on your heels and rest your forehead on the floor in front of you.
• Arms can be extended out in front or resting alongside your body.
• Breathe deeply and slowly for 30 seconds, focusing on letting go of any tension in your pelvic floor and lower back.

Remember, listen to your body and don’t push yourself too hard. You can modify these exercises as needed and gradually increase the difficulty over time. If you’re new to pelvic floor exercises, it’s always a good idea to consult with a healthcare professional before starting any new routine.

Here are some additional resources you may find helpful:

• YouTube video on 3 minute pelvic floor challenge: [invalid URL removed]
• Article on 3 minute pelvic floor exercises: [invalid URL removed]