News, Tips and Tricks

The Pelvic Floor Challenge

focus-kegel-exerciseYour Pelvic Floor is one of the most important parts of your body. It supports your internal organs and your posture whilst aiding you in the simplest tasks such as going to the loo (for a number 1!) to the most complex physical challenge of giving birth. Strengthening your pelvic floor will help you now, and in the future as you age.

Whoever you are, male or female, your pelvic floor should be part of not just your exercise routine but your daily life.

Over the next two weeks how about stepping up to the challenge and perform this simple routine everyday for 2 weeks? After that time period you should have become more aware of engaging the pelvic floor and half way there to use it more effectively throughout your daily life without having to think about it too much.

 

Daily Pelvic Floor routine

1. Slow Pelvic Floor contractions

For 10 slow counts, start to engage your pelvic floor by imagining you are slowly zipping up a pair of slightly tight jeans, or creating the feeling of needing to go for a wee.

Engage your pelvic floor as much as possible without creating tension anywhere else in the body. Hold this connection for 3 slow deep breaths.

At the same speed as you engaged the pelvic floor, now lower it down until you completely release the pelvic floor.

– Do this x3 in a row, and repeat x3 per day

 

2. Fast Pelvic Floor contractions

Contract your pelvic floor as quick as possible in one count, and then release the contraction in one count. Repeat this x10. Keep the breath flowing as naturally as possible throughout.

Be very careful not to tense up any where else in when you do this, even if it means not contracting your pelvic floor quite as much.

– Do this x3 in a row, and repeat x3 per day

Pelvic_Floor_yoga_anatomy

 

You can perform these exercises laying down or standing up. The more you do them the better you will get at it. Standing up is slightly harder to control the pelvic floor. I would suggest to start them lying down then progress to standing up. After a while you will be able to do them waiting for the bus, watching T.V. and even cooking!

Let me know how you get on below in the comments box below!

 

431 Comments

  4. Rhino Spark Reviews

    Thanks so much regarding giving us an update on this subject on your site.
    Please realize that if a brand-new post becomes available or if perhaps any changes occur to the current posting,
    I would be thinking about reading a lot more and learning how to make good use of those
    methods you talk about. Thanks for your efforts and consideration of
    other people by making your blog available.

    Here is my site Rhino Spark Reviews

  10. ViagRx

    I know this if off topic but I’m looking into starting my own blog
    and was wondering what all is required to get set up?
    I’m assuming having a blog like yours would cost a pretty penny?
    I’m not very web savvy so I’m not 100% positive. Any tips or
    advice would be greatly appreciated. Thank you

    Also visit my web blog ViagRx

  12. Oracle Leaf CBD Reviews

    I’ve been surfing online greater than three hours nowadays, yet I by
    no means discovered any attention-grabbing article
    like yours. It is lovely price enough for me. In my opinion, if
    all website owners and bloggers made just right content
    as you probably did, the net will probably be much more useful than ever before.

    my blog: Oracle Leaf CBD Reviews

  15. 44706648-90-20190827182230.webstarterz.com

    Magnificent goods from you, man. I’ve understand your stuff previous to and you’re
    just extremely great. I actually like what you’ve acquired here, certainly like what you are stating and the way in which you say it.
    You make it enjoyable and you still take care of to keep it smart.
    I can not wait to read much more from you. This is actually a tremendous site.

    my web page … Leafy CBD (44706648-90-20190827182230.webstarterz.com)

  19. Syner Sooth CBD Gummies

    I’ve been exploring for a bit for any high quality articles or blog posts on this kind of area .
    Exploring in Yahoo I eventually stumbled upon this web site.
    Reading this information So i am glad to express that I’ve a very just right uncanny feeling I came upon just what I needed.
    I such a lot certainly will make certain to don?t overlook this site and give it a look on a relentless basis.

    Also visit my blog; Syner Sooth CBD Gummies

  24. agen judi slot online

    When I initially commented I clicked the “Notify me when new comments are added”
    checkbox and now each time a comment is added I get four emails with the
    same comment. Is there any way you can remove me from that
    service? Bless you!

  27. mayiling.cn

    Hi there very nice site!! Man .. Excellent ..
    Amazing .. I’ll bookmark your site and take the feeds also…I’m satisfied to seek out so many useful info right
    here in the post, we’d like work out extra strategies in this
    regard, thanks for sharing.

    my web blog – Nitro Strive Nitric Oxide (mayiling.cn)

  30. Mermber XXL

    I’m really impressed with your writing skills and also with the layout on your weblog.
    Is this a paid theme or did you customize it yourself?
    Either way keep up the nice quality writing, it’s
    rare to see a nice blog like this one nowadays.

    Also visit my web site :: Mermber XXL

Leave a Reply

Your email address will not be published. Required fields are marked *