Pelvic Floor Exercises

-

Strengthening your pelvic floor is a great way to support your core and overall stability, as well as improve many areas in your life. If you are pregnant, have bowel and/or bladder control issues, back pain, sexual dysfunction, or more, here are some effective exercises:

  1. Kegels:

    • Sit or lie down comfortably.
    • Squeeze your pelvic floor muscles as if you're trying to stop the flow of urine.
    • Hold for 5-10 seconds, then relax.
    • Aim for 10-15 repetitions, 3 times a day.

  2. Bridge:

    • Lie on your back with knees bent and feet flat on the floor.
    • Lift your hips towards the ceiling while squeezing your glutes and pelvic floor.
    • Hold for a few seconds, then lower.
    • Repeat 10-15 times.

  3. Squats:

    • Stand with feet shoulder-width apart.
    • Lower your body as if sitting back into a chair, keeping your chest up.
    • Squeeze your pelvic floor as you come back up.
    • Do 10-15 repetitions.

  4. Bird Dog:

    • Start on all fours, with hands under shoulders and knees under hips.
    • Extend one arm forward and the opposite leg back while engaging your core and pelvic floor.
    • Hold for a few seconds, then switch sides.
    • Aim for 8-10 repetitions on each side.

  5. Dead Bug:

    • Lie on your back with your arms extended towards the ceiling and knees bent at 90 degrees.
    • Slowly lower one arm and the opposite leg toward the floor while engaging your core and pelvic floor.
    • Return to the starting position and switch sides.
    • Do 10-12 repetitions per side.

  6. Wall Sit:

    • Lean against a wall and slide down until your thighs are parallel to the ground.
    • Engage your pelvic floor and hold the position for 20-60 seconds.

Make sure to breathe normally throughout each exercise and focus on proper form. If you’re unsure about technique or have any concerns, consider consulting a physical therapist or fitness professional. Come into Jupiter Massage and Pilates any day of the week to have a professional help you through these exercises! We offer 30 minute pelvic floor therapy sessions for men and women of all ages.

Jupiter Massage & Pilates

125 W. Indiantown Road Suite #102 Jupiter, FL 33458

561-529-2093

www.jupitermassageandpilates.com

Comments

Post a Comment

Popular posts from this blog

How Massage Connects the Mind and Body

-
Image
    Massage therapy is a holistic practice that recognizes the profound connection between the mind and body. It is not merely a physical manipulation of muscles but also a therapeutic technique that can positively impact mental and emotional  well-being. Here are a few ways in which massage can facilitate the mind-body connection: Stress Reduction : Massage has been shown to reduce the levels of stress hormones such as cortisol while increasing the release of endorphins, the body's natural feel-good chemicals. By relaxing tense muscles and promoting deep relaxation, massage can help calm the mind and alleviate stress and anxiety. As stress is reduced, the mind becomes more at ease, and the body can experience a sense of tranquility. Pain Management : Chronic pain can have a significant impact on mental and emotional well-being. Massage can be an effective tool for managing pain by addressing both the physical and emotional aspects. The physical manipulation of soft tissues during
Read more

Fit For Christmas

-
Image
  Yes, Christmas is a time for celebration and usually self indulgence, which frequently leads to strong New Year's plans to get fit and lose weight, so it's understandable that many individuals find it difficult to keep a positive attitude in December. If you neglect your fitness during this season, you may have some of the following issues:  I receive numerous invitations to lavish Christmas parties and am too busy preparing for Christmas to include any exercise into my schedule.  I also know that I overindulge throughout the holiday season.  I try to make up for my overindulged season in January. These pointers can be useful if any of those statements sound familiar to you. Check out our holiday fitness guide, which includes the following, to enjoy the holiday festivities while keeping a positive outlook:  routines for maintenance exercises  time-saving workout techniques  tips for cutting calories  By doing these, you can avoid having a huge mountain to climb to get back in
Read more

Pros and Cons of Eating a Plant Based Diet

-
Image
    Eating a plant-based diet has several advantages. Firstly, plant-based diets are typically rich in nutrients like vitamins, minerals, and antioxidants, which can boost overall health and reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Plant-based diets are also often high in fiver, which can aid digestion and promote a healthy gut. Additionally, consuming plant-based foods can be more environmentally sustainable since plant agriculture generally requires fewer resources like water and land compared to animal agriculture.     On the flip side, there are some potential drawbacks to a plant-based diet. One common concern is the potential for nutrient deficiencies, particularly in nutrients like vitamin B12, iron, calcium, and omega-3 fatty acids, which are more readily available in animal products. It can also be challenging for some individuals to get enough protein on a plant-based diet, although this can be mitigated with careful meal plann
Read more