Exercises To Strengthen The Pelvic Floor Never Before Revealed
Top Tips Of Exercises If you are looking for exercises to strengthen the pelvic floor, in this article, we propose a table of specific exercises to work the pelvic floor and prevent or prevent urinary incontinence. Put them into practice at home!
Do you need to strengthen your pelvic floor? The pelvic floor is one of the areas that most suffer the consequences of childbirth. If you did not work your pelvic floor during pregnancy, or your delivery was difficult and this area was affected, we propose these exercises that stimulate the voluntary contraction of the pelvic floor musculature.
Relaxed position, sitting on a mat, hands resting on both sides of the hips and knee flexion with feet flat on the floor. The back and head are relaxed. It is important to be supported on a cushion or pillow to perceive muscle contraction in a more remarkable way.
Start the exercise following an abdominal respiratory pattern (it consists of taking air through the nose causing the abdomen to expand and slowly releasing the air through the mouth, without blowing). Once we have released all the air, we self-elongate the trunk towards the ceiling (trying to grow). The look stays in the front. Maintaining that position (hidden abdomen), contract the anterior region of the pelvic floor for 5 seconds and relax (voluntary contractions of the urethral orifice, as if you wanted to retain the urine, as in the specific slow Kegel exercise).
Unbiased Article Reveals 9 New Things About Exercises To Strengthen The Pelvic Floor That Nobody Is Talking About
We start from a relaxed position, about fitball. We begin the exercise with the same previous respiratory pattern. Once we have released all the air, we lean forward slightly, self-elongate the trunk (trying to grow diagonally). During self-elongation, the back stays straight all the time. Maintaining that position, we contract the anterior region of the pelvic floor continuously and quickly, for two minutes or until the muscle gets tired, whatever happens before (as in Kegel’s rapid exercise).
Another technique that we use to tone the pelvic floor, is Hypopressive Abdominal Gymnastics, in which active or voluntary contractions of the pelvic floor are not performed, but this is involuntarily toned, when we are requesting the work of other muscles (which can be very away from the pelvic floor). This is a very effective and sophisticated discipline, although complex, so it requires a thorough supervision of a specialist, for the correct execution of these exercises.
We start from a relaxed position, standing with knees slightly apart. The objective is to work the pelvic floor, in hypopress, which is achieved by performing a kind of suction of the viscera upwards, so that the exercise is performed in respiratory apnea. In this position, in which the arms self-extend diagonally downwards, we work different muscles located in the back (serratos and multifidos) that indirectly and without the need for active participation of the pelvic floor, tone it.
Starting from a similar position, the arms now rise above the head, and self-extend diagonally upwards. It also works in respiratory apnea, with the same method of suction of the viscera, so that the abdomen is depressed. This is one of the most complex exercises of this technique. Starting from an upside down position, the exercise consists in achieving the position of the Mohammedan (right photo), helping us with the muscles of the serratos (muscles around the scapulae), without using the pectoral muscles as priorities. As we have seen, in this technique, serratos activate pelvic floor toning without our request.