are you suffering from weak pelvic floor core and back muscles hi my name is Annie and welcome back
to my channel and nicolata's physical theraps this is five awesome exercises to help improve
your pelvic floor using a physio ball if you're new to my channel my channel is about Pilates yoga
and physical therapy health and wellness and if you've been following my wall exercises video This
Is The Gentle progression so get your magic ready and the ball to join me today [Music] [Applause]
so these five awesome exercises you can use a ball or you can use a chair to support and engage your
core muscles and your pelvic floor you can also use prop up pillows for absolute beginners so
looking after pelvic floor is important for all women especially moms and it's surprisingly easy
to do once you understand how to do it and you have experienced pregnancies and postpartum and
just really gets really weak especially with the weight of the baby and it's no surprise that the
pelvic floor is often compromised after the pregnancy if you have C-sections and if you
have difficulty with the labor but the good news is that there are plenty of things you can do to
improve its function as well as avoid incontinence which is irritation on your bladder and when you
cough sneeze you have a small leaky accidents and even vaginal prolapse which is not a good sign
difficulty to pull it up it is also vital that you optimize your pelvic floor recovery and strength
before overloading it with other exercises such as running weight training or anything
that could impact that area it can take months for these important muscles to redevelop their
strength post baby postpartum so remember to take it very easy why is it important to work
on your pelvic floor your core and your back so if you have weakness in this area then you will
have a chance of injuring it and because this more difficulty to engage them so the pelvic floor is
made up of a group of muscles and connective tissue that provides support for your pelvic
organs the bladder the uterus and even the bowel so during pregnancy and after birth women are
encouraged to do regular pelvic floor exercises because the growing baby and uterus combined with
hormonal changes creates pressure down on the pelvic floor so to find your spell the front
muscles imagine if you're sitting on the toilet peeing then imagining stopping the flow of the pee
then the muscles that squeeze to stop the flow are your pelvic floor muscles still lift and to engage
these are the same muscles we squeeze to stop us from passing wind so in this exercise I'll show
you five awesome exercises that are safe gentle to do and I also have other videos you can also
combine my wall exercises that you can try as well but in this video we're going to use the
ball so we're going to start lying on your back and I have a lot of videos you can also try on
other days that you can do at least once a day to really slowly build up your course track and
your pelvic floor so my recommendation you can start doing some pelvic floor exercises six weeks
to two months postpartum to make sure you're not causing more pain or exacerbation in that area so
with the ball underneath your legs with your feet up elevated legs straight place your hands on your
side lying on your back when I start some simple pelvic clock you're gonna pull your navel to your
spine you're squeezing your core in imagine not to pee to engage as you breathe it belly rice
give that space for your pelvic floor to lift and imagine not to pee and then exhale pull your navel
to your spine and then slowly bend your knees to your chest and breathe out inhale like step
exhale bent squeezing your core slow and steady inhale exhale so I'm doing 12 o'clock pressure
and then six o'clock pressure as you extend your legs so I'm pulling in as you bend your knees
and then exhale I'm tilting my pelvic so I'm doing a posterior tilt pressing my back to the
floor as I bend my knees imagine not to be and as I extend my legs I'm lifting my spine making
space at the small of my back and breathe out if I put a cup of coffee here I'm spilling it
towards my chest as I bend I'm pressing my back to the floor exhale spilling the coffee down my legs
two more and next step after doing that lovely Bend to knee to chest now we're going to slowly
roll it to the side and then as you tilt this way so this is a clock I'm spilling
the coffee to the right and then keeping my back still flat on the mat and then
pull it to the left so it's nine o'clock and three o'clock so if there's a clock in the
middle turning to the right inhale belly rise and then squeeze in before shifting to the other side
to three o'clock inhale belly rise exhale squeeze back and forth inhale exhale inhale
as you reach the other side and exhale the next exercise we're going to do some bridging place
your hands on your sides for support belly button rise as you bridge up glutes tightened belly rice
exhale down place your hands on your side I'm going to slowly lift your glutes up as
you lift your buttocks as much as you can up to at least a few inches off the floor you
keeping the ball stable belly rice I'm making my belly rise exhale down again Bridge belly rice
exhale down so this exercise will help your pelvic floor to be lifted as you bridge imagining not
to pee as you belly rise exhale pull your belly button in exhale down and do that 10
repetitions and slowly increase the hold from Five Seconds hold squeeze your glutes squeeze
your belly in as you breathe out inhale belly rise exhale down and slowly roll down the next
exercise you're going to bend your knee again to your chest so this is our fourth exercise
this is going to be a little bit more challenging because it's going to Target
your hamstrings as well as you bend your knees and then lift the thrust belly rise inhale
exhale down and roll down again lift with your knees bent to 90 degrees belly rise imagine not
to pee squeeze your core in and exhale down and the last exercise you're going to sit on the ball
and we're going to slowly lengthen your hamstrings so with your kneespan get your stability you're
going to feel the pressure on your pelvic floor as you sit on the ball which is a nice proprietary
section to activate your pelvic floor you can hold on to the ball for support for absolute
beginners as you inhale belly rise squeeze your core in pull your belly to your spine as you
slowly extend one leg and balance and then back to Center and then switch the other side inhale
exhale squeeze your core in alternating left and right you can also warm up a little bit by bending
your knees shifting about the weight forward and back and feel that pelvic floor underneath you if
you have a prolapse for sensation as you bend and lean forward lift imagine not to be engage
those muscles and roll back it's like a pelvic clock as well as you tilt the coffee forward and
back and that's it I'm hoping you enjoyed these five awesome exercises for pelvic floor weakness
exercises that you can do with the ball and if you want to learn more about Pilates yoga Physical
Therapy health and wellness please subscribe to my channel ring the bell so you won't miss
anything like and share this video every like to give to my channel you are supporting me you
want me to do a follow-on video leave a comment down below gonna try to make a video that you can
just follow along with the ball for my next video training and I have more videos about pelvic floor
prolapse exercises to utilizing the wall click this video on the next one and if you need my
guidance gentle progression if you have back pain weak core poor posture weak pelvic floor muscles I
have a back master class that I'll be reopening on January 2023 if you are interested click the link
on my bio and be part of my early bird wages for first come first serve basis I'll be relaunching
again to accept new students if you have double floor weakness postpartum wet week core muscles
until my next video training watch this video about weak pelvic floor utilizing a wall and
other videos about printing technique always remember be safe be well and healthy you bye