Pelvic Floor Awareness & Exercises

Pelvic floor exercise  
The pelvic floor muscles are the muscles between your legs woman are generally more aware of these muscles, men should be equally aware of these muscles as they play a very big part in our life for example as we get older we can lose the control of these muscles leading to Urinary incontinence. Every time you you have the feeling of needing the toilet but have to hold on this is the pevilc floor muscles working so good advise is to work them daily with the exercises below every day.

Exercise 1: Fast Twitch, Quick pulse

Quick pulsing working pelvic floor muscles

·         Focus on the muscles between your legs as being like a trampoline.

·         Visualise there is a small ball which you want to bounce up through the centre of the trampoline. fast twitch pulse

·         Pulse: 100 pulses.

·         Minimum 3 times a day.

Remember it is internal so there should be no visibility of the movement.

This can be done at the bus stop, on a train, seated lying down or standing any time of day; and the best thing no one will even know you are doing it.

After you have completed your fast twitch you will move onto slow twitch.

Exercise 2: Slow twitch

Here you will learn how to slowly activate the pelvic floor. This exercise will teach you how to keep a soft activation throughout the day.

The same as above, but this time we are going to feel how slow you can activate your pelvic floor.

·         Visualise a wet cloth on the floor, pick it up in the middle and slowly lift it off the floor.

·         See how far you can take this up through the centre of your body.

·         Then slowly reverse the processes.

·         Allow approx 5-6 times.

Now that you have completed your pelvic floor exercises you will have to discover where you should hold this throughout the day. Everyone will have their own desired activation of the pelvic floor. As Pilates instructors we tend to say somewhere around 30%, thus allowing you to hold throughout the day.

Watch points:

·         Shoulders are calm   

     Do not  clench buttock muscle      

·        Breathing normal

·         No tension in the body

·         Make sure rectus abdominal muscles are not kicking in