The muscles of the pelvic floor work silently, but they affect internal stability and a sense of control over the body. Start with the basic tension-relaxation technique: choose a comfortable position, take a calm breath, exhale and gently contract the muscles as if trying to hold back the flow of urine, hold for 3-5 seconds and completely relax. Perform 8-10 repetitions, 2-3 sets daily. Gradually add variations: short “pulses” (fast contractions) for coordination and longer holds for endurance. Do not chase quantity - the main thing is the quality of the feeling and complete relaxation after each contraction. As with any practice, regularity is more important than intensity.
Plan an “anchor” for a new habit. For example, do pelvic floor exercises after brushing your teeth or during your tea break. Tying yourself to an existing routine reduces the effort of willpower.
For joints, keep three simple parameters in mind: movement (short and regular), water (a glass in the morning and at lunch) and the color of the plate (the more vegetables, the better). Small steps, but day after day.
“Take small, consistent steps. Pick one focus for 2–4 weeks—like Kegel exercises or a morning walk—and keep track of it. That way, you’ll learn what works for you.” The expert’s advice is simple: take your time. Don’t expect a perfect plan “from Monday.” It’s better to stick to a modest, but realistic, pace than to start big and then stop the next day.
Yes, but in moderation: a few short sets throughout the day. Pay attention to complete relaxation after contraction.
5–10 minutes every day is better than an hour once a week. Regularity is more important than intensity.
No. This is an additional tool that is considered individually. The basis is habitual food, movement and sleep.
Keep a simple diary: energy, mood, sensations in the body. In 2–4 weeks, a picture will appear that you can safely discuss with a specialist.