First Posture Correction Exercises are Started followed by Strengthening Exercises of the Spine.

Do All Exercises in a Gradually Increasing Order when you Start.

To perform Kegel exercises: Identify the pelvic floor muscles by stopping urine midstream. Contract these muscles for 3-5 seconds, then relax for the same duration. Repeat 10-15 times, 2-3 times daily, gradually increasing hold time.

Avoid tensing your abdomen, buttocks or thighs.

Consult online

Search for a physiotherapist for online consultation or in person for training

You can ask if the theripest is trained for the exercise

Book an online session

consulting and Physiotherapy

Avoid straining Avoid heavy lifting

The pelvic floor muscles are the ones you would use to stop urinating midstream. Once you can isolate these, you can perform Kegels anywhere. Basic routine: Contract your pelvic floor muscles and hold for 3–5 seconds. Relax for 3–5 seconds. Repeat 10 times per session. Aim for 3 sessions per day (morning, afternoon, evening). Progression: As your strength improves, work up to holding each contraction for 10 seconds and performing 8–12 repetitions per set.

1.Video guides are available on you tube 2. You can get information on websites like Cleveland Clinic and MedlinePlus offer step-by-step written instructions and tips for proper technique. 3. Mobile Apps - Pelvic health apps will be helpful for you.

it takes time.

So please consult online. take care.