4 exercises to improve the stability and strength of the pelvic floor

TThe direct effect of a strong, well-functioning pelvic floor is that she goes beyond good sex and bladder control. Your pelvic floor is tied to the mix: running, fitness, general activity. And it’s important to keep these muscles in shape (which extend to both the tail bone, the pubic bone, and your pelvis). You have heard about pelvic floor physical therapy after childbirth. But this anchoring, deep-core muscle group is vital to our overall fitness and health beyond postpartum well-being – strength, balance and strength are the result of pelvic floor stability.

“I want to use a analogy of a trampoline and an elevator to help people understand how the pelvic floor needs to work,” said Kelly Sadaukas, DPT, OCS, a physical therapist and founder of Pelvic Florida. “In my work, I train you to connect with what your body is currently doing, and how you can improve your muscle health and control to improve global strength and balance – and yes, less leaks and better sex.”

Dr. Sadaukas says that for 90 percent of the clients he sees, the weakness of their pelvic floor is actually due to the muscles holding too tight (remember: Kegel contractions). “If you always hold your pelvic muscles in a cage, when you need more energy from those muscles, like when you cough, smile, sneeze or jump on a trampoline, they have no reserve … And you feel leaky or weak. “

How the stability of the pelvic floor affects movement

“The pelvic floor is literally our main foundation,” Dr. Sadaukas explained. “In addition to our abs and buttocks, it stabilizes our pelvis for strong movements – think sprinting, jumping – as well as flexibility to allow complex movements of the back, pelvis and buttocks – think yoga and rock-climbing.

If for some reason the pelvic floor is dysfunctional, Dr. Sadaukas said, your pelvis is not as stable as it could be, and you will be less efficient in all areas of life. “From climbing stairs to lifting weights, jumping or trying to move heavy boxes, if the pelvic floor doesn’t work well, you’ll see a compensatory pattern of tilting to one side, or uneven stride length when running, or unevenness on your shoes or socks.” Observe wear patterns, ”he said.

4 exercises for pelvic floor stability

1. Comfortable breathing

Sit on a rolled towel with your legs crossed or lengthened in front of you. Concentrate on relaxing your abdomen and pelvic floor, so that with each breath your pelvic floor expands into a towel, then with each exhale, it returns to passive. Continue for a minute.

2. Supported breathing

Still sitting on a towel, try to gently engage your lower abdomen while placing my pelvic floor And The neck relaxes with each breath. Exhale and repeat. Continue for a minute.

3. Cone

Edit the cone (above) And Below) for a minute.

4. Monster Walk

Place a resistance band around your knees, attach your abs, relax your pelvic floor, and bend to the squat position (suppose to rotate half over the toilet). Hold this squat, keep the torso vertical (do not tilt or lean to either side), and take five steps to the left. Then, stay down and take five steps to the right. Repeat five times on each side.

Another great way to train your pelvic floor is with Pilates. Here’s a full-body matte workout to get you started:

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