The pelvic floor muscles that make up the lower pelvic region support your organs in your lower torso; stabilize the pelvis and hip joints; and control defecation and urination. Strengthening this region can prevent injuries, incontinence and lower back pain. The National Academy of Sports Medicine recommends that you incorporate other body parts and movement patterns to improve lower pelvic function.
Floor Bridge with Knee Squeeze
This exercise strengthens your pelvic floor muscles by extending your hips and squeezing your knees together. Lie on the ground with your feet on the ground about hip-width apart. Put a yoga block or a firm cushion between your knees. Exhale and lift your buttocks off the ground as high as you can, squeezing your knees together. Hold this position for one deep breath. Lower your buttocks to the ground. Perform two sets of six to eight reps.
Two-Point Extension
This exercise works on spine and hip stability, which requires your lower pelvic region to keep your joints in place. Kneel on the ground on your hands and knees with your hands below your elbows and your knees below your hip joints. Extend your right leg behind you and bring your left arm up so that your arm, body and leg are in one straight line. Hold this position without hunching or turning your body for one deep breath and return to the starting position. Perform two sets of 10 reps on each side of your body.
Deep Squat with Reach
The deep squat strengthens your lower body while stabilizing your upper body. Stand with your legs about shoulder-width apart and raise your arms over your head. Exhale and bend your torso to the ground, reaching down with your hands to touch the ground. Hold this position for three deep breaths. While pressing your fingers or hands against the ground, squat down and keep your torso upright.
Active Frog Stretch
This exercise stretches and moves your pelvic floor muscles and hip joints by moving them in your normal range of motion repetitively. Lie on the ground on your back with the soles of your feet together and your arms out to your sides. Bring your heels toward your groin to increase the stretch. Hold this position for two deep breaths. Bring your knees up and press them together gently for two deep breaths. Repeat the movement pattern for two sets of 10 reps.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Pain-Free Program"; Anthony Carey; 2005
Member Comments