How To Breathe For Improving Pelvic Floor Strength
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- Опубликовано: 20 окт 2020
- Did you know, the way you breathe can improve or compromise the function and strength of the pelvic floor?
Why? Because the function of the pelvic floor relies on the flow on the inner core muscles which includes the pelvic floor, diaphragm, transverse abdominals and multifidus muscles up the spine. They form an inner canister, and are responsible for:
Stability
Anticipating movement
Maintaining continence
Hold in the pelvic organs (bladder, uterus, rectum)
Sexual function
When the flow of breath is compromised, it impacts the function of the inner core. This results in pelvic floor dysfunction. Common symptoms of pelvic floor dysfunction include:
Incontinence (stress and urge incontinence)
Pelvic pain
Low back pain
Diastasis recti
Pelvic organ prolapse
Hypertonic pelvic floor or vaginismus
The inner core can be compromised by:
Posture and alignment
Sedentary lifestyle (sitting for long periods of time)
Pregnancy
Age
Overweight or obesity
Heavy lifting
Trauma in the body
Stress
etc...
The first thing taught in exercise rehabilitation for pelvic floor dysfunction is how to breathe. In this video I show you a technique to get the inner core flowing again, giving those pelvic floor muscles a chance to start naturally functioning again. That's step one to eliminating symptoms of pelvic floor dysfunction. Next comes the movement and pelvic floor contraction piece ... watch for more on this in future videos.
Learn more at: www.kdfitness.ca/
#pelvicfloorexercises #corebreath #kristadennett
My lower back has been a mess the past couple weeks and I couldn’t figure out what I did…. But this-THIS was relieving 🎉
Great excellent! Thank you.
Thank you!!! That was very informative 👍
Us guys can use this info too!! Very useful , Thank you. Subscribed immediately
Thank you 🙏
Hi - why is it bad to have the legs up like a bridge position? You mentioned alignment, is it risking a posterior tilt? I've always exhaled fully via the mouth and sometimes felt the lower back touch the floor which I see you're avoiding? I'm a man if that matters - thanks 👍
Hi! There’s nothing wrong with having legs up in a bridge position. I often put feet on a bench or chair when a woman has a prolapse. If you’re feeling your lower back touch the floor, changes are you are exhaling and over using your rectus abdominals and obliques cause your pelvis to tilt.
How many minutes a day should you practice this breath work if you are experiencing urge incontinence?
Working on your breath daily is a start. It forms part of the process to connect with your inner core. However, the point of learning the breath is so you can be able to coordinate it with movements so the pelvic floor learn to strengthen in movement. Its job is to anticipate movement and maintain stability. Without learning core breath and connection to the inner core first it’s difficult to do the next step of adding movement.
If you don’t have a hypertonic pelvic floor, you can voluntarily contract the pelvic floor on the exhale. Try doing 6-8 times but if you find the contractions start to weaken before you reach 8 stop. Let the muscles rest for a minute, then try another set of 6-8 reps.
Is child pose safe after hysterectomy?
It’s best to follow the guidelines of the doctor during the healing timeframe of a hysterectomy. Otherwise to my knowledge there’s no contraindications child pose is an issue following a hysterectomy
I find it so uncomfortable just laying flat on the floor 😮
I would suggest you incline your body, you can use a yoga bolster (or similar) length-wise along your spine and a pillow under your head.
Same I have right hip flexors tilted pelvis and tight chest muscles. Very arched back.😒
@@KristaDennett I've only just now seen your reply, apologies 🤭, thanks so much x
@@leannegorman7110 Guess we can try other options that are comfortable for us 🙂 x
Ment tight.