Do Kegel exercises by tightening the pelvic floor muscles as if stopping urine flow
Hold the contraction for 3 to 5 seconds
Relax for 3 to 5 seconds
Repeat 10 to 15 times per session
Do 3 sessions per day
Increase hold time gradually as strength improves
Practice quick pelvic floor contractions
Breathe normally during exercises
Avoid tightening the abdomen, buttocks, or thighs
Empty your bladder before exercising
Use pelvic floor exercises consistently every day
Try pelvic floor training in different positions such as lying down, sitting, and standing
Maintain a healthy body weight
Prevent constipation by eating fiber and drinking enough water
Avoid straining during bowel movements
Limit heavy lifting or use proper lifting technique
Consider guided pelvic floor physical therapy
Use biofeedback if recommended by a clinician
Follow postpartum or post-surgery recovery guidance from a healthcare professional