SONA Health Spa
Pilates for Pelvic Floor
Want a FREE full body, 20-minute Pilates workout? Click here to get a 20-Minute Back & Core Workout delivered straight to your inbox: https://thebalancedlifeonline.com/back-core-opt-in/ This Pilates workout is not big and flashy, but it includes pelvic floor exercises that are extremely effective for pelvic floor strengthening and rehabilitation. It's perfect for anyone who is dealing with pelvic floor pain, incontinence, recovering from surgery or returning to exercise postpartum. It's gentle, intentional, and safe for those with diastasis recti. If you like this workout be sure to SUBSCRIBE and click the link below to get a 20-Minute Back & Core Workout delivered straight to your inbox: https://thebalancedlifeonline.com/back-core-opt-in/ xo, Robin Let's connect on social! WEBSITE: https://www.thebalancedlifeonline.com FACEBOOK: http://facebook.com/thebalancedlife INSTAGRAM: http://www.instagram.com/thebalancedlife
Post-baby workout: strengthen your core and pelvic floor
Starting pelvic floor exercises after giving birth is really important, find out more: https://www.babycentre.co.uk/c25022206/pelvic-floor-post-baby Learn three simple exercises that are designed to work your core muscles as well as the rest of your body. Subscribe to BabyCentre’s YouTube channel for weaning recipes, baby product reviews and more from the number one pregnancy and parenting digital destination: https://www.youtube.com/babycentre Like BabyCentre on Facebook: https://www.facebook.com/babycentreuk, and follow us on Twitter: https://twitter.com/babycentreuk, Instagram: https://www.instagram.com/babycentre/, and Pinterest: https://uk.pinterest.com/babycentre/
Pelvic Floor Exercises - Physical Therapy for Pelvic Floor Muscles
PELVIC FLOOR EXERCISES - PHYSICAL THERAPY FOR PELVIC FLOOR MUSCLES ⭐️ In this short tutorial video, Jessica talks you through a series of pelvic floor exercises to make sure you are working your pelvic floor muscles correctly. This is a great video for anyone who experiences weak pelvic floor muscles, prolapse, pelvic or back pain, incontinence or diastasis recti. It's appropriate for women during and after pregnancy as well! This physical therapy for pelvic floor muscles can help empower women who are frustrated with their pain and symptoms. ⭐️ Learn more about my UNLIMITED program, monthly workout calendars and healthy recipes here 👉🏼 http://bit.ly/2CyAL2Z. 🎥 Subscribe to my YouTube channel: http://bit.ly/2E3rNbs ⭐️Access to my entire workout video library: http://bit.ly/2CyAL2Z 💜Free newsletter: http://bit.ly/2EMBhsJ 🤗Facebook: http://bit.ly/2EPiPQj 🙌🏻 Instagram: https://bit.ly/2MJSEP1 ⭐️ Join my UNLIMITED program and get immediate access to over 200 workout videos you can do anywhere and anytime! Members get two new workouts every month that aren't available anywhere else and a monthly workout calendar telling you what to do every day for the best exercise program. You also get full length versions of your favorite YouTube videos, monthly healthy recipes and a supportive and encouraging community. Join here 👉🏼 http://www.jessicavalantpilates.com/unlimited. 🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀 Jessica Valant and Jessica Valant Pilates, LLC, recommend you consult with a physician before starting any new exercise program. The information given here is not meant to treat or diagnose any medical condition. Please stop if you feel any pain or dizziness. You understand that physical activity can pose a risk and by watching this channel and these videos you assume all risk and release Jessica Valant and Jessica Valant Pilates, LLC, from all liability.
Unsafe Core Abdominal Exercises for Women With Prolapse
Physical Therapist demonstrates 2 unsafe abdominal core exercises to avoid with prolapse from https://www.pelvicexercises.com.au What is the Problem with Intense Abdominal Core Exercises and Prolapse? Intense core abdominal exercises create downward pressure onto the pelvic floor. If the pelvic floor is weak it is forced downwards. Many women with prolapse problems have weak or poorly functioning pelvic floor muscles. 2 Abdominal Exercises to Avoid or Modify for Prolapse Protection Abdominal Exercise 1: Forward Plank Forward Plank is an abdominal core exercise for strengthening core abdominal and spinal muscles. Forward Plank is usually performed bearing body weight through the forearms and the balls of the feet. Forward Plank involves intensely contracting the strong Rectus Abdominis muscles that can force the pelvic floor down when strongly activated. How to Modify Forward Plank Forward Plank can be modified to reduce the pressure it creates within the abdomen. Some women avoid the Forward Plank until their pelvic floor muscles are strong enough to withstand this exercise or modify the exercise to reduce the load on the pelvic floor. Avoid the Forward Plank or Modified Plank if you notice prolapse symptoms with this exercise. Modified Forward Plank Technique: *Start lying down on your abdomen with your elbows bent and forearms on the mat *Gently activate your deep abdominal muscles *Draw your shoulder blades together and slightly down *Activate your pelvic floor muscles before and throughout this exercise *Keep your knees and feet in contact with the mat *Raise your hips and trunk off the mat *Avoid holding your breath *Hold this position briefly and return your body back down to starting position. Abdominal Exercise 2: The Hundred Pilates Exercise The Hundred exercise is a Pilates exercise that strongly activates the abdominal muscles especially Rectus Abdominis when the head is raised forwards off the ground. How to Modify The Hundred This exercise can be easily modified to reduce pressure on the pelvic floor: *Start lying on your back with your knees bent *Keep your head down in contact with the mat for this entire exercise *Gently activate your deep abdominal muscles *Avoid raising both legs in the air simultaneously *Instead, raise one bent leg above your body so your hip and knee are at right angles *Lower your leg back to starting position keeping your abdominal muscles gently activated *Breathe throughout this exercise To Increase Challenge Make this exercise more challenging y by slowly lowering the raised leg towards the ground and then raising it back above the body maintaining the normal inwards curve in your lower back as you do so. These are some examples of the intense abdominal exercises to avoid with prolapse and how to modify them. For more information on Prolapse Exercises refer to Michelle's book at https://www.pelvicexercises.com.au/pelvic-exercise-products/pelvic-exercise-books/prolapse-exercises/
How to Modify Your Abdominal Exercises for Pelvic Floor Safe Exercises
Modify unsafe abdominal exercises for pelvic floor safety with this Physical Therapist video from http://www.pelvicexercises.com.au Unsafe abdominal exercises can impact upon the pelvic floor, especially when the abdominal exercises are intense and the pelvic floor is weak. This Physiotherapist video shows how to modify some intense abdominal exercises to reduce pelvic floor loading. The Problem with Intense Abdominal Exercises Abdominal exercises that involve strong upper abdominal ('six pack') muscles increase pressure in the abdomen. This pressure is conveyed to the pelvic floor. If the pelvic floor is not strong enough to withstand this pressure, it is forced downwards causing it to stretch and weaken with repeated or particularly intense abdominal core exercises. Who is Most at Risk? Some women are at greater risk than others with intense abdominal exercises. Some women with well functioning pelvic floor muscles will be unlikely to experience pelvic floor problems with intense abdominal exercises. Others are at increased risk, particularly women after previous gynaecological surgery including prolapse surgery, incontinence surgery or hysterectomy. A woman's risk of pelvic floor injury increases with: • Weak pelvic floor muscles • Prolapse (cystocoele, rectocoele, uterine prolapse) • Incontinence problems (bladder or bowel) • Overactive pelvic floor muscles • Pelvic pain. Your pelvic floor is more vulnerable to injury with: • Recent pregnancy and childbirth • Menopause • Increasing age • Obesity and overweight • Chronic coughing • Chronic straining and constipation • Heavy lifting How to Modify Abdominal Exercises Abdominal exercises can be modified or altered to decrease the load on the pelvic floor. To decrease pelvic floor loading: 1. Decrease the intensity of the abdominal muscle exercises 2. Reduce the number of intense abdominal exercises 3. Reduce the duration of sustained abdominal exercises (e.g. Plank). Abdominal Curl Modification Abdominal curl exercises involve head and shoulder forward raises and should ideally be avoided in women who are at increased risk of pelvic floor strain and injury.The pelvic floor load of abdominal curl exercises can be decreased by: • Reducing the number of repetitions • Breathing out during the sit up and avoiding breath holding • Keeping resistance minimal using abdominal curl machines. Double Leg Raises Modification Double leg raises involve raising both legs together at once. The pressure on the pelvic floor with double leg raises is reduced by raising one leg only. Avoid lifting the head and shoulders off the ground. Breathe normally and avoid breath holding or strong abdominal in draw during this exercise. Plank or Hover Exercise Modification Plank or Hover is an intense abdominal core muscle exercise. The pressure on the pelvic floor with full Plank or Hover can be decreased by: • Weight bearing through the knees, not the feet • Breathing normally throughout • Decreasing the length of the hold • Avoiding actively in drawing or over bracing the abdominals during this exercise. Abdominal muscles can overload the weak or poorly functioning pelvic floor. Abdominal exercises should be modified in women at risk of pelvic floor problems.
Strengthen your Pelvic Floor
Regular exercise is essential for maintaining a person’s health and fitness, even for people with existing health problems. For people with pelvic floor issues, the right kind of exercise can not only strengthen the surrounding muscles themselves, but also help them to maintain a healthy weight and encourage proper digestive functioning, both of which can help to reduce symptoms. This Video teaches you what kind of exercise you can do on the bellicon to strengthen your pelvic floor. For more insights on how to train your Pelvic Floor muscles: https://www.bellicon-usa.com/benefits/health-benefits/pelvic-floor For more workout videos check out https://video.bellicon.com
Post Pregnancy Pelvic Floor Strengthening Exercises
Your pelvic floor is thrown out of shape during pregnancy and simple pelvic floor exercises can assist in regaining your shape - also known as Kegel exercises. You can do these while on the phone, watching TV, or laying by your baby on their play mat. These tips and more can be found in my new book Body Back available now from www.body-back.com Send me your questions and feedback on Facebook and Twitter: www.facebook.com/bodybackbook @Body_Back
Exercises for a Stronger Body : How Do I Do Pelvic Floor Exercises?
Pelvic floor exercises strengthen your core. Do pelvic floor exercises with the help of a personal trainer in this free video. Expert: Bryan Francis Contact: www.BillyBeck.com Bio: Bryan Francis developed a passion for health and fitness at a young age through playing competitive sports in both high school and college. Filmmaker: Paul Muller Series Description: Exercising different muscle groups leads to stronger and more efficient muscles. Get a stronger body with the help of this free video series presented by a certified personal trainer.