Kegels (Pelvic Floor Long Hold)
BABYGO® Birthing BallBirthing Ball
£25.00
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Helps With
A gentle pelvic floor exercise that helps strengthen the supportive muscles, improve bladder control and prepare your body for labour and recovery.
Instructions
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1
Sit Comfortably
Sit on your birthing ball with one hand on your chest and the other on your tummy.
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2
Breathe In
Take a deep breath in to prepare.
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3
Lift & Hold
As you breathe out, gently tighten and lift your pelvic floor muscles.
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4
Sustain Squeeze
Hold the squeeze for as long as feels comfortable, aiming for up to 10 seconds while breathing normally.
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5
Release & Repeat
Slowly relax the muscles and repeat daily alongside your quick flicks.
Tip
Keep your jaw, shoulders and bottom relaxed — if those tense up too, you're using the wrong muscles.
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