Getting into the habit of sprinkling exercises throughout your day is key to rehabilitating your pelvic floor and getting a stronger more resilient body overall.
Getting disciplined is really helpful, so this weeks homework is to create a habit.
Choose one exercise (other than calf stretch) set a timer on your phone to go off 5 times over the day and when the alarm goes off do the exercise for up to minute (or as long as you can)
Make it easy so if you are in an office and feeling a bit wary of what your colleagues will say pick the top of the foot stretch that you can do while you are sitting.
A standing or moving job choose something like the arm circling which will help to ease shoulders.
Or maybe just concentrate on bringing your ribs down into alignment each time.