Kegels Not Cutting It? Try These Simple Desk Exercises for Your Pelvic Floor

Desk Exercises for a Stronger Pelvic Floor

1. Seated Abdominal Engagement

Why It Helps: Strengthens your core, which supports your pelvic floor.

How to Do It:

1. Sit up straight with your feet flat on the floor.
2. Take a deep breath in, then exhale slowly, pulling your belly button towards your spine.
3. Hold for 5-10 seconds, then relax.
4. Repeat 10-15 times.

2. Seated Glute Squeezes

Why It Helps: Strengthens your glutes, supporting pelvic alignment.

How to Do It:

1. Sit upright with your feet flat on the floor.
2. Squeeze your buttocks together and hold for 5-10 seconds.
3. Release and repeat 10-15 times.

3. Hip Flexor Stretch

Why It Helps: Reduces tension and improves pelvic alignment.

How to Do It:

1. While seated, lift one knee towards your chest and hold it with your hands.
2. Hold for 20-30 seconds, then switch legs.

4. Seated Bridge Pose

Why It Helps: Strengthens your lower back and core.

How to Do It:

1. Sit with your feet flat on the floor.
2. Lift your hips slightly off the chair while squeezing your glutes.
3. Hold for 5-10 seconds, then lower back down.
4. Repeat 10-15 times.

5. Seated Side Leg Lifts

Why It Helps: Strengthens the muscles on the side of your hips.

How to Do It:

1. Sit with your legs together.
2. Lift one leg out to the side, keeping your torso stable.
3. Hold for 5-10 seconds, then lower.
4. Repeat 10-15 times on each side.

Boost Your Pelvic Floor with Simple Practices

1. Breathing

Deep breathing ensures your pelvic floor muscles get enough oxygen and blood flow.

Tip: Breathe deeply through your nose, letting your belly rise, then exhale slowly through your mouth.

2. Posture

Good posture supports your pelvic floor and reduces strain.

Tip: Sit with your back straight, shoulders relaxed, and feet flat on the floor.

3. Hip Mobility

Flexible hips can reduce pressure on your pelvic floor.

Tip: Do gentle hip rotations or leg swings daily to keep your hips flexible.

Conclusion

Strengthening your pelvic floor can be simple and effective, even at your desk. By incorporating these easy exercises and focusing on breathing, posture, and hip mobility, you can enhance your pelvic health and overall comfort. For personalized advice and more tips, contact our clinic. We’re here to help you stay balanced and healthy!