How To Practice Pelvic Floor Strong For Get Best Effective?
Pelvic Floor Strong is a program designed by Alex Miller, a fitness instructor and women's health specialist, to help women reduce bladder leaks and pelvic floor dysfunction. The program is centered around strengthening the pelvic floor muscles through a combination of movements, stretches, and breathing exercises. The following are some exercises that can help you strengthen your pelvic floor:
- Kegels: Kegels, also known as pelvic floor exercises, involve tightening and releasing the pelvic floor muscles. To do kegels, tighten your pelvic floor muscles and hold for three seconds, then release. Repeat this for ten reps, three times a day.
- Bridge with Adductor Ball Squeeze: Lie on your back with your knees bent and feet flat on the floor. Place a ball or yoga block between your knees and squeeze it as you raise your hips off the ground, contracting your glutes and pelvic floor muscles.
- Monster Walk: Put a resistance band around your knees and engage your abs. Relax your shoulders and walk sideways, keeping tension on the band.
- Pelvic Rest Posture: Lie on your back with your knees bent and feet flat on the floor. Place a pillow under your knees and allow your pelvic floor muscles and inner thighs to fully release. Hold for five to ten minutes or more.
- Tweezer: Sit on the edge of a chair with one leg in front of you and the other reaching back. Inhale and raise two inches off the chair, lifting with your pelvic floor muscles. Exhale and release. Repeat for one minute.
Remember, before beginning any exercise program, it is important to consult with your healthcare provider to determine if it is appropriate for you. Additionally, practicing good posture and avoiding heavy lifting can also help prevent pelvic floor dysfunction.
