Pelvic anteversion and retroversion (in chair or Bobath ball):

• Sitting on a chair or Bobath ball with feet resting on the floor.
• Move the pelvis forward bringing the pubis down and the coccyx up and then move the pelvis back bringing the coccyx down and up.
• Repeat each movement 10 times.

Pelvic lateralization (in chair or Bobath ball):

• Sitting on a chair or Bobath ball with feet resting on the floor.
• Move your pelvis from side to side by resting your weight on one side of your pelvis and lifting the other half.
• Repeat each movement 10 times.

Pelvic circumduction (in chair or Bobath ball):

• Sitting on a chair or Bobath ball with feet resting on the floor.
• Shift your weight forward (pubis), to one side (hamstring), back (coccyx) and to the other side (hamstring).
• Repeat each movement 10 times.

slow kegel

• Lying belly up with knees bent and soles of feet supported.
• Inhale and, as you exhale, contract your anus, vagina and urethra as if you want to hold gas or hold urine and bring your navel in and up as if you want to zip up a pair of pants.
• Resistance 5-10 depending on the contraction and relaxation. It is important not to contract the glutes, abdomen and legs.
• Repeat 10 times.

Quick Kegel:

• Lying belly up with knees bent and soles of feet supported.
• As you breathe, quickly and strongly contract your anus, vagina and urethra, as if you want to hold gas or hold back urine. Hold the contraction and relaxation for a second or two. It is important not to contract the glutes, abdomen and legs.
• Perform five repetitions.

• Sitting, resting the soles of the feet on the floor.
• Do a self-lengthening of the spine. This is a stretching of the spine on its own axis to put the extensor and erector muscles under tension.
• Inhale and, as you exhale, contract your anus, vagina and urethra, as if you want to hold gas or hold urine, and bring your navel in and up, as if you want to zip up a pair of pants, and tilt your trunk forward looking forward and down.
• Repeat 10 times.

• Sit on the ground with your hands and knees (on all fours) in a "cat" position, with your knees parallel to your hips.
• Do a spinal self-extension – a stretching of the spine on its own axis to put your extensor and erector muscles under tension.
• Inhale, and as you exhale, bring your navel in to round and flex your spine bringing your head toward your pubic bone. Inhale and push to separate your chest and tailbone as you arch your spine.
• Repeat 10 times.

• Right, put a chair in front. Rest your hands on the back of the chair.
• Do a spinal self-extension – a stretching of the spine on its own axis to put your extensor and erector muscles under tension.
• Bring one leg with the knee straight back and slightly bend the knee of the front leg.
• Inhale and, as you exhale, tilt your trunk slightly forward so that you feel a slight stretch on the back side of the leg that is being stretched.
• You can place one hand on the hip of the leg that is outstretched.
• Hold the stretch for 10-15 seconds.
• Repeat with the other leg.
• Do 10 repetitions with each leg.

• Sitting, resting the soles of the feet on the floor.
• Perform a self-extension of the spine: a stretching of the spine on its own axis to put its extensor and erector muscles under tension.
• We cross the leg that we want to stretch over the other at the level of the knee.
• Place the hand of the limb to stretch on the crossed knee.
• Inhale and, as you exhale, tilt your hip forward maintaining the physiological curves and apply a small pressure with the palm of your crossed knee down. You will notice a slight stretch on the outer thigh.
• Hold the stretch for 10-15 seconds.
• Repeat the exercise with the other leg.
• Do 10 repetitions with each leg.

• Right, put a chair in front. Rest your hands on the back of the chair.
• Stand with your feet hip-width apart.
• Perform a self-extension of the spine: a stretching of the spine on its own axis to put its extensor and erector muscles under tension.
• Inhale and, as you exhale, contract your anus, vagina, and urethra as if holding gas or urine, and bring your belly button in and up as if you were zipping up pants while bending your knees while keeping - the physiological curves of the spine. It is important that the knees are in line with the second toe.
• Hold the position for 15-20 seconds and return to the starting position.
• Do 10 repetitions.

• Standing, arms along the body.
• Inhale and, on the exhale, contract the anus, vagina, and urethra as if holding gas or holding urine, and tuck the belly button in and up as if zipping a pair of pants.
• Lift one leg by sliding the sole of the foot along the inside of the limb resting on the ground until it reaches the knee.
• Raise your arms to shoulder height so that your palms are together.
• Fix your gaze on one point to maintain balance.
• Hold the position for 15-20 seconds and relax.
• Repeat the exercise 10 times with each leg.

• Lie on your left side with your knees slightly bent. A pillow or similar can be placed between the knees.
• Close your eyes, inhale by directing the air towards your ribs and exhale. Take several breaths until you relax your body.
• Hold the position for 5-10 minutes.