For women, healthy pelvic muscles help prevent medical complications with the urinary and reproductive organs. According to MayoClinic.com, weak pelvic floor muscles "may allow your pelvic organs to descend and bulge into your vagina, a condition known as pelvic organ prolapse." Exercises such as Kegels, pelvic tilts and inner thigh squeeze tone muscles and organs while aligning the bones of the pelvis.
Pelvic Tilts
Pelvic tilts release excess tension in the muscles of lower back and hip flexors. They strengthen the abdominal muscles that attach to the pelvis. This helps prevent misalignment between the pelvis and lower spine.
To perform a pelvic tilt, stand with feet hip distance apart. Rest the hands on the hips. Allow the shoulders and upper back to relax. Align the head, shoulders, hips, knees and ankles so that they form a vertical line from the side view of the body.
Inhale as you slowly tilt the top of the pelvis forward, as if pouring water from a bucket. This creates a slight arch in the lower back. Return to the starting position. On an exhale, contract the lower abdominal muscles by drawing the naval in toward the spine. Tilt the top of the pelvis backward and tuck the "tailbone" under. Return to the original starting position. Repeat 10 times for up to 3 sets. Rest for 30 seconds in between sets.
Kegel Exercises
Kegel exercises tone the muscles of the pelvic floor. They are often prescribed to women during pregnancy to ease child birth. They can prevent urinary incontinence by strengthening the muscles surrounding the urethra.
Kegel exercise can be done anywhere, anytime and in any position (lying, sitting, standing, driving, etc). To locate the muscles of the pelvic floor, imagine holding back urination. Feel the muscles that contract. Once you can feel these muscles, contract them and hold for three counts. Release. Repeat for 10 repetitions. Build up to ten counts for 10 repetitions. Practice up to three times per day.
Inner Thigh Squeeze
The left and right sides of the pelvis attach to each other in front at the pubic bones. A simple exercise to keep the pubic bones aligned is the inner thigh squeeze. You need a pillow, rolled up blanket or yoga block.
Lie on your back. Rest the feet flat on the floor with the knees up. Place the pillow, blanket or block between the knees. Gently squeeze the pillow with the knees. You may hold this position for five counts or continue to squeeze with more pressure. Repeat up to ten times for only one set. You may feel a slight popping sensation, similar to popping a knuckle, in the pubic area. This means that the pubic bones are adjusting and realigning.
Member Comments