The Pelvic Floor Technique requires some effort to perfect, but its very worthwhile -you certainly wont regret your patience. PELVIC FLOOR EXERCISES are grossly under-estimated in their relevance and importance. They are one of the for developing core strength.
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For Women and
Before we begin the actual pelvic floor technique, we must find the correct muscles to use. The muscles you use to try to stop the flow of urine are the ones you will use to do the exercise. However, this is simply a test. Doing your the exercises while your bladder is full could actually weaken the pelvic floor.
To get the maximum benefit of you pelvic floor exercises for seniors, focus on contracting only your pelvic floor muscles, not to the muscles in your abdomen, thighs or buttocks. It is also important that you consult your doctor or other health care provider if you are unable to manage.
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Technique Cues for Women:
Tighten & “draw in and up” muscles in vagina. A useful cue is to imagine a pencil is there, and then squeeze it. Continue with instructions below.
Technique Cues for Men: Tighten and “draw up” muscles around testicles, lifting muscles up “inside”, the continue with instructions below.
This technique will take a little time to master this method but, believe me, its worth it. This is my favourite.
This technique is a traditional way of doing Pelvic Floor - particularly if you suffer from Hemorrhoids:
1. Inhale (take a deep breath)
2. As you exhale, gently contract muscles around the anus and hold for the count of 3 – you can hold longer and stronger when the problem diminishes. N.B It is vital this contraction is performed on the EXHALED breath.
3. Start with 3 deep breaths and work up over a few days. Do the exercises 3 times a day. Once you've developed strength and have healed, don't stop. Keep doing these exercises as they have many more benefits.
My suggestion: These techniques will get easier the more often you do them. I do it at red traffic lights (forget the mobile) and roundabouts. Its become a habit.
TIP: Another really important point to remember is posture. If we sit in a slumped position, there is downward pressure on the pelvic floor.
Sitting upright on our sit bones, and with our tummy muscles relaxed (forget about pulling it in), our pelvic floor muscles and other core muscles, remain activated and working nicely for you constantly.
You'll benefit further if you also include
Core Strength Exercises in your exercise regime. If you can do this regularly, you notice the difference in no time.
For further excellent information about the Pelvic Floor and Kegel exercise, visit this link Chiropractic Self-Help .
BELOW you have access to our online Posture Check Up
which will help you to discover exactly what stretches will be of benefit to you. This is available when you receive for our monthly newsletter.
The NEWSLETTER, (called NEWSY PILATES STUFF), provides useful illustrated information about exercises and stretches, a little bit of gossip, and video stretches - and of course it's FREE. The form below is a simple one and requires little time to complete.
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Check out our collection of DVDs - you're sure to find one that is just right for you. There are 4: Core Strength Exercises, Stability Ball Exercises, Resistance Band Exercises & Stretching Exercises. Click: