How to activate your pelvic floor in the right way - Mon Wellness
How to activate your pelvic floor in the right way

How to activate your pelvic floor in the right way

Lift your pelvic floor “is one of those classic signs of fitness, like ‘work your core’ or ‘keep a neutral spine.’ You’ve probably heard it in yoga, pilates and strength classes. But how often shouted during training, is rarely explained step by step, which is why in this week’s episode of the Well + Good YouTube series, The right wayPilates instructor Chloe De Winter explains how to activate your pelvic floor — you guessed it — the right way.

First, a quick anatomy lesson: The pelvic floor is located between the tail and the pubic bone and supports the bladder, intestines, vagina and uterus. “Observance [the pelvic floor] “As much as possible it can help maintain sexual function, bowel and bladder and prevent problems such as pelvic prolapse and urinary incontinence,” Amy Hoover, DPT, a physiotherapist with P.volve, told Well + Good.

When a fitness trainer asks you to block your pelvic floor, they give you the opportunity to strengthen this key area of ​​the body. However, there are some common mistakes that De Winter wants to avoid the next time you use your pelvic floor to jump on a hand base or gather strength for a perfect plank.

Do not just grab all your muscles

First, resist the urge to stretch your whole body. Lifting the pelvic floor does not require you to hold your entire core. Instead, it is simply a gentle pull on these muscles between the tail and the pubic bone. If you do it right, says De Winter, no one else should see anything happen.

Keep breathing

“The next mistake I make all the time with pelvic floor contractions is to hold my breath,” says De Winter. Obviously, holding your breath prevents oxygen from reaching your muscles (which is So is not what you want in the middle of a workout), so keep your breathing as uniform as possible while pushing your pelvic floor.

Relax your buttocks

Finally, “there is a tendency to want to tighten and tighten your pool cheeks,” says De Winter. Again, this only adds unnecessary tension to the body when the pelvic floor muscles are the only thing you need to work on. “Really, your pelvic floor and your gluteal muscles are two very different things,” he says. You can work those buttocks later, okay?

If you’re ready to try pelvic floor activation the right way, tune in to the full episode The right way.

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