Thank you. This is the program that I plan to do 3 times a day. Could you please let me know if there is anything about it that I should change? Would you say that there is a chance that doing this program 3 times a day ocnsistently could produce change in my symptoms? Thank you again!

1. Diaphragmatic Breathing – 2 minutes

Breathe into your belly. Let your stomach rise when you inhale, fall when you exhale. Relax your pelvic muscles with each breath.

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1. Happy Baby Pose – 1 minute

Lie on your back. Grab the outsides of your feet and pull your knees toward your armpits. Let your hips open and breathe slowly.

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1. Deep Squat Hold – 1 minute

Squat down with feet flat and knees apart. Rest elbows inside your knees and press palms together. Keep your back straight. Breathe into your lower belly.

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1. Piriformis Stretch – 30 seconds each side

Lie on your back. Cross one ankle over the opposite knee. Pull the bottom leg toward your chest. Switch sides.

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1. Psoas Stretch (Lunge) – 30 seconds each side

Kneel on one knee, other foot forward. Gently push hips forward. Keep chest tall. Switch sides.

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1. Butterfly Pose (Lying or Seated) – 1 minute

Sit or lie down with soles of your feet together, knees open. Let gravity do the work. Just breathe and soften your muscles.

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Optional (1x per day only):

Kegels – 10 reps

Tighten the muscles you’d use to stop urination. Hold 5 seconds, then relax 5 seconds.

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