Pelvic floor exercises- Positive Health Center

Regular pelvic floor exercises are important to prevent or treat incontinence. Because the muscles of the pelvic floor are not trained enough, the urethra can sink and an uncontrolled loss of urine can occur. All of our pelvic floor exercises can be easily recreated at home, and some exercises can be performed sitting down. Each exercise should be repeated between 5 and 10 times. It is important that there is a constant change of tension and relaxation of the muscles when exercising. Have fun with our pelvic floor exercises!

Pelvic floor exercises: Exercise 1

Sit on a chair, look ahead, and feel where your ischial tubers lie. The musculature of the pelvic floor is located between these two humps. Activate the muscles by closing your body openings and imagining them sucking into your body. Hold this position for five seconds. Make sure that only the pelvic floor muscles are tense - surrounding muscle groups should remain relaxed.

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Pelvic floor exercises: Exercise 2

Go to the quadruped stand: Take your arms shoulder-width, legs apart hip-width. Tighten the pelvic floor muscles as usual by closing the body openings and trying to pull them inward. Now lift your knees slightly off the ground and slowly rock up and down. Tilt between five and ten times before lowering your knees again.

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Pelvic floor exercises: Exercise 3

Sit cross-legged, making sure that your back stays straight. Tighten the pelvic floor muscles and lift the muscles upwards. Only tighten the pelvic floor, other muscle groups should not be activated. Hold the voltage for at least five seconds.

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Pelvic floor exercises: Exercise 4

Lie on your side and rest your forearm on the floor. The legs lie parallel to each other and are slightly bent. Now lift the upper leg slightly off the ground. Then turn it slightly upwards so that the knee points towards the ceiling. Then turn the leg back to the starting position. Repeat the movement five times before lowering the leg again. Tighten the pelvic floor muscles throughout the movement. Then change the page.

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Pelvic floor exercises: Exercise 5

Kneel and then sit up with the upper body so that there is a 90-degree angle between the thigh and lower leg. Clamp the pelvic floor and lean slightly backward. Make sure your butt and back continue to stay in line. Put your hands crossed over your neck or straighten out your body for a better balance. Hold the position for five seconds and then move the upper body forward again.

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Pelvic Floor Exercise: Exercise 6

Go to the quadruped stand and support yourself with your forearms on the ground. Then lay your head between your arms. In this position, tighten the pelvic floor muscles as tightly as possible. Make sure that all other muscles remain as relaxed as possible. Hold this position for at least five seconds.

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Pelvic floor exercises: Exercise 7

Lie on your back and pull your legs up to the body. Grasp your knees with your hands. Now round your back with your chin on your chest. In this position, tighten the pelvic floor muscles and maintain tension for five seconds. Then lay your head down and relax your muscles.

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Pelvic Floor Exercise: Exercise 8

Stand up straight, open your shoulders shoulder-width, and go slightly to your knees. Support yourself on the thighs and make sure that your back stays straight. Now pull the pelvic floor muscles inwards and hold this position for at least five seconds. Then release the tension and relax the muscles consciously.

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Pelvic floor exercises: Exercise 9

Lie on your back and put your legs up so that the soles of your feet are on the floor. Tighten the muscles in the pelvic floor and lift the pelvis so far from the floor that the upper body forms a straight line with the legs. Press the soles of the feet into the ground. Keep this position short and then slowly lower the pelvis again. Do not relax the pelvic floor until the pelvis returns to the floor.

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Pelvic Floor Exercise: Exercise 10

After all the effort, it is important that you also consciously relax your pelvic floor. Lie on your back and keep your legs on a chair or up. Put a rolled-up towel under your pelvis so that it is slightly raised. Stay in this position for a few seconds as this will actively relieve the pelvic floor. high. Put a rolled-up towel under your pelvis so that it is slightly raised. Stay in this position for a few seconds as this will actively relieve the pelvic floor.

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