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Home Exercise Program – Pelvic Floor Muscles

  • by Clarisa
  • Course level: All Levels

Description

Home Exercise Procedures – Pelvic Floor Muscles

Pelvic Floor Muscles – Do you find yourself constantly feeling like your pelvic floor muscles are fatigued, tight, or sore? The best way to prevent this from happening is by doing exercises for the pelvis. These exercises will target and strengthen these muscle groups in order to ensure that they stay healthy throughout time. There are many different moves that can be done such as Kegel exercise with weights, leg raises on a chair, and some other movements which will give more benefits than just strengthening those specific areas. Here are few exercises for your Pelvic Floor Muscles:

PELVIC FLOOR STRENGTHENING

Sit on the edge of the mat/chair with knees bent with a ball placed between the inner thigh. Squeeze the ball between the knees utilizing the hips, not the thighs. While rotating the hips inward, contract your pelvic muscles by thinking of drawing a string attached to the ball up into the
pelvic region. Hold for 3 sec and release. Repeat.

Hold                                 5 Seconds
Repeat                               10 Times
Complete                                  2 Set
Perform            1 to 2 Times a Day

Kegels Exercise
1. Get into a comfortable position lying
down.
2. Tighten your pelvic floor muscles. your
belly, inner thighs, and bum should be
relaxed.
3. Hold for 5 to 10 seconds.
4. Relax your pelvic floor muscles for 10
seconds. Hold

Hold                       5 Seconds
Repeat                   10 Times
Complete               2 Set
Perform                 1 to 2 Times a Day