Five gentle exercises for the pelvic floor: Five gentle exercises to do at home

Five gentle exercises for the pelvic floor
Five gentle exercises to do at home

Before you start with the pelvic floor training, it is important to feel it first.

© Manu Padilla/Shutterstock.com

The pelvic floor holds important organs in place and ensures they function. How do you properly strengthen your muscles?

With regular workouts, the pelvic floor and its important function for the body are often forgotten. Like a trampoline made of connective tissue and muscles, it sits on the floor of the pelvis and stabilizes several organs. It holds the bladder, bowel, vagina and uterus in place and helps control the sphincters.

Incontinence, bladder weakness and loss of stool are often unpleasant side effects when the pelvic floor muscles are overloaded or overstretched. Any activity that puts pressure on muscles over time, such as running, dancing, heavy and improper lifting, chronic constipation, pregnancy and childbirth can cause or worsen pelvic floor problems.

If you take a few minutes a day, to train the muscles, will feel a change in just a few weeks and can counteract the above symptoms prophylactically. According to “AOK”, even back pain can be alleviated by strengthening the pelvic floor in a targeted manner.

Feel the pelvic floor

As a key to connecting with the pelvic floor muscles one should consider according to “The New York Times”, first familiarize yourself with diaphragmatic breathing. To do this, sit on a chair without leaning back, your feet are placed flat on the floor. Then you put one hand on your stomach and one hand on your chest. Now slowly breathe in through your nose and out through your mouth. You can feel your stomach expanding as you breathe in and the air slowly escaping as you breathe out. This exercise should be repeated ten times.

Another way to feel the pelvic floor is when urinating on the toilet: you interrupt the stream of urine by specifically tensing the sphincter muscle, which makes the pelvic floor noticeable.

The Rice Picker Exercise

A very effective exercise to train the pelvic floor is to quickly contract the muscles:

Again, sit upright in a chair with your feet flat on the floor. Then imagine picking up about ten grains of rice in rapid succession with the pelvic floor. This exercise should be repeated three times.

The “Pst” sound

This pelvic floor exercise is ideal for building strength and, above all, endurance:

First, sit up straight with your feet flat on the floor. Then inhale through your nose and relax your pelvic floor as your chest and abdomen expand. As you breathe out, you tense and lift your pelvic floor muscles and make a quick and audible “Pst” – the position is held. Now exhale very slowly with pressed lips and let your stomach, back and pelvic floor spring back passively. This exercise is performed in three sets of ten repetitions each.

stretching of the pelvic floor

The ability to relax and stretch the pelvic floor is just as important as tensing it. Especially to avoid constipation and for painless penetrative sex.

To do this, lie comfortably on your back, bend your knees and place your feet flat on the floor. Then you start to breathe in deeply, the air flows into the lower part of the lungs. You can feel how the lower abdomen, back and pelvic floor gently stretch outwards. As you exhale slowly, press your lips together and let your stomach, back and pelvic floor relax. The pelvic floor muscles remain very still. This exercise should be repeated ten times.

build bridge

In this exercise you remain lying on your back, your legs are straightened, your arms are loosely placed on the right and left of your body. As you exhale, press your heels into the floor, tense your pelvic floor and lift your pelvis until your upper body and thighs form a straight line. Hold the tension for a few seconds while continuing to breathe evenly. Then slowly lower the pelvis again and relax the pelvic floor.

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