Pelvic Floor Strong: To strengthen the pelvic floor muscles.
- The pelvic floor muscles are a group of muscles that lie in the pelvic floor, surrounding the urethra, vagina, and rectum. These muscles play an important role in bladder control, sexual function, and overall pelvic health.

Goals:
Hyperbolic Stretching: To improve flexibility and range of motion.
- Flexibility is the ability to move the joints of the body easily and comfortably. Range of motion is the distance that a joint can move.

Women of all ages.
Pelvic Floor Strong Program is suitable for all women, regardless of age, health status, or fitness level.

Target audience:
Men and women, including athletes.
Hyperbolic Stretching Program is suitable for everyone, regardless of age, health status, or fitness level.

 ✲  Kegel exercises: These are exercises that contract and relax the pelvic floor muscles.

 ✲  Core exercises: These exercises help strengthen the core muscles, including the abs, back, and glutes.

 ✲  Movement exercises: These exercises help improve the mobility of the pelvic floor muscles in everyday activities.

 ✲ Abdominal exercises: These exercises help strengthen the abdominal muscles, including the lower abs and obliques.

Main exercises:
 ✲  Static stretching: These are exercises that stretch for a long period of time, usually 30 seconds to 1 minute. Static stretching helps improve flexibility by lengthening the muscle fibers.

 ✲ Dynamic stretching: These are exercises that stretch while moving. Dynamic stretching helps improve range of motion and strengthen the muscles.

 ✲ PNF stretching: These are exercises that use the contraction of the opposing muscle to help improve flexibility. PNF stretching can help lengthen muscles faster than static stretching.

Pelvic Floor Strong: 10-15 minutes per day

Time:
Hyperbolic Stretching: 8 minutes per day

Pelvic Floor Strong: Easy

Difficulty:
Hyperbolic Stretching: Moderate

- Strengthens the pelvic floor muscles
- Helps to prevent and treat urinary incontinence
- Helps to prevent and treat pelvic organ prolapse
- Improves sexual function
- Reduces back pain
- Improves balance and coordination
- Improves posture

Benefits:
- Improves flexibility and range of motion
- Reduces the risk of injury
- Improves athletic performance
- Improves joint function
- Improves posture

- Effective in strengthening the pelvic floor muscles
- May help prevent urinary incontinence and other bladder problems
- Can be done at home or in the gym
- Suitable for all populations

Pros:
- Effective in improving flexibility and range of motion
- Can be done anywhere
- Requires no equipment
- Suitable for all populations

- Can be difficult to perform without guidance
- Not suitable for people with pelvic floor injuries

Cons:
- Can be painful if performed incorrectly
- Not suitable for people with muscle injuries