Many women are unsure about how their bodies work and what functions they need to keep healthy. Discovering the various muscles that control your pregnancy physio auckland can help relieve this anxiety. This article will give you a clear idea of which muscles you need to focus on and which exercises are best for you. Introduction: What Is The Pelvic Floor? The pelvic floor is made up of four muscles that wrap around your bladder and bowel. These muscles control the flow of urine and stool and keep the pelvic floor lifted up during activities like walking, running, or sitting. If these muscles are weak or poorly coordinated, it can put your health and safety at risk. That's why it's important to know the right way to work out your pelvic floor. The Basics Of Pelvic Floor Exercises Just like the muscles in your arms or legs, the pelvic floor muscles need to be conditioned and challenged to stay strong. Beginners should focus on doing the following exercises daily: The bridge – this is the easiest and most fundamental exercise you can do to build strength in your pelvic floor muscles. Simply sit on the floor with your legs in front of you and put one foot on top of the other. This is your starting position. Now lift your pelvis off the floor and hold for a count of three, then slowly return to your starting position. Do this 10 times with each leg, and you'll start to feel the difference. You should be able to feel your rectus abdominis (the six-pack muscles) working as you lift your pelvis. The Kegel exercises – these are named after their originator, Dr Herbert Kegel, who first described them in the 1920s. They're still regarded as the gold standard in pelvic floor rehabilitation. To do the Kegel exercises, find a quiet spot and sit down with your legs in front of you. Squeeze your buttocks as you breathe in and tighten your muscles as you breathe out. Do this for 15 minutes. Followed by a break of about 10 minutes, you can then repeat the process for a total of three sets. One set of 15 repetitions should be done every day. The more you do, the more you'll improve. The jack-knife sit up – this is a challenging exercise for the abdominals, but it also works the transverse abdominus, the oblique abdominus, and the levator ani, the supporting muscle for your uterus. Start on your back with your knees bent and your feet flat on the floor. Lift your head and shoulders off the floor while forming a straight line from your ankles to your head. Hold this position for five seconds, then slowly return to your starting position. You should feel this in your abs and transverse abdominis as you push off with your feet as you return to your starting position. This is one of the best exercises to work your entire body, especially if you want to get a comprehensive workout without leaving the comfort of your home. The squat – the squat is the gold standard among exercises for building strong legs and a thick bottom. To do a proper squat, stand with your feet hip-distance apart and your arms raised above your head. Now bend your knees and drop your hips forward so that your thighs are parallel to the floor. Keep your back naturally arched, your head held high, and your arms raised above your head. You can then slowly return to your standing position. Try to complete ten squats with each leg, then take a break and repeat the process for a total of three sets. One set of ten repetitions should be done every day for best results. These exercises should be done daily, but even if you feel you've got the basics down, you should still consult with a trained professional to find the right program for you specifically. Just remember to start slow and build up to a challenging level, as too much intensity at once can cause injury. Walking And Standing Makeup The Main Risk Factors As you can see, the squat doesn't involve a lot of movement, which is great if you want to avoid aggravating an injury and keep on doing the exercise. Still, even if you do everything else correctly, you can injure yourself if you don't have the right shoes for the job. The same is true for any physical activity – you need the right shoes and equipment to minimize the risk of injury and maximize the benefits of the exercise. This is why it's important to get professional help if you're not sure what exercises are right for you or your specific situation. It's also worth noting that some people may be genetically more likely to suffer from weak pelvic floor muscles and poor coordination, thus putting them at a higher risk. People who've been diagnosed with diabetes, arthritis, or heart disease are also more likely to have weak pelvic floor muscles and poor coordination. For these individuals, the risks associated with poor pelvic floor health may be increased. It's important to note that not all cases of poor health are associated with weak pelvic floor muscles, but it's still something to consider if you're worried about your health. More Than Meets The Eye If you're like most people, you'll be surprised at how much your pelvic floor muscles can do. This group of muscles is responsible for helping you walk, sit, and stand, as well as controlling your bladder and bowels. It's pretty amazing when you think about it. If you're not using your pelvic floor muscles correctly, it can lead to a variety of health problems. It's still not clear what causes some people to have weak pelvic floor muscles, but there are some things you can do to increase the strength of your muscles. If you're not sure how your body works or what functions your pelvic floor is responsible for, this article will teach you about the various muscles associated with the area and how to identify and work them properly. Pelvic Floor Muscles: An Overview Your pelvic floor muscles are a group of four muscles that wrap around your bladder and bowel and help control the flow of urine and stool through these organs. These muscles are made up of the following four muscles: Rectus abdominis – the six-pack muscles, these are the muscles that make you proud to be a man or woman ((abdominis): a pair of muscles on each side of the abdomen) Transverse abdominus – the muscles in the middle of your six-pack ((middle) abdominal muscles) Oblique abdominis – the muscles that you use to twist and turn ((lower) abdominal muscles) Levator ani – the supporting muscle of your uterus ((uterus)) It's important to remember that these muscles are not one cohesive group, but instead work individually and in coordination with one another. If you want to properly condition and strengthen these muscles, you have to be sure you're working them individually. The following sections will teach you more about the role these muscles play in your health and how to properly exercise them. Strengthening Your Pelvic Floor Muscles As mentioned previously, your pelvic floor muscles are made up of multiple muscles that work together. To strengthen them effectively, you first need to determine which muscle is responsible for which function. It's important to do this because while some muscles may be strong, it may be that another muscle is weaker or unable to perform a certain function. For example, your oblique abdominal muscles may be strong, but if your rectus abdominis is weak, your stomach may protrude during everyday activities. In this case, you may want to strengthen your rectus abdominis in conjunction with your oblique muscles. The Rear Abdominal Wall Your rectus abdominis muscles are on the rear wall of your abdomen, behind your belly button. When you tighten your ab muscles, you're actually pulling the front of your abdomen in toward the back. This creates a feeling of pride because it shows that you're exercising and trying hard to improve your body. If this muscle is weak, it can make your stomach protrude. To strengthen your rectus abdominis muscles, perform dead lifts with your feet on an exercise bike with no seat, thus making it harder for your core to stay engaged. You can perform these exercises anywhere, but it's best if you do them in a quiet, safe place with proper form so that you don't strain yourself and cause injury.
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