Stretches & strengthene core, quadricept, and hip flexors.
a) kneel on the floor with your hands at your sides. Resist the urge to sit urge to sit balck & rest your weight on your heels. Your back should be straight & your knees bent at a 90-degree angel.
b) keeping you head & spine in line with your thighs, slowly lean back a few inches. Hold of 3 second then return to the starting position. Do 8 to 10.
– during your last hinge stretch, while Still on your knees, lean back & start a series of kegels. Squeeze your PC muscles for 10 to 15 seconds, then relx, & repeat 10 times.
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