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Spine Health Exercises: Pelvic Floor Muscles: Kegel Exercises

Pelvic Floor (PF) Muscles work like a muscular trampoline from coccyx (Tailbone) to pubic bone and inferior aspect of one side of pelvis to inferior aspect of opposite side of pelvis. The pelvic floor and hip girdle are considered the inferior boundaries of the core. The pelvic floor muscles are part of the deep core along with the following muscles: Diaphragm, multifidus, transverse abdominis (TA’s or TVA’s) and internal obliques.

Functions of the Pelvic Floor Muscles include: Support pelvic floor organs, assist in urinary and fecal continence, aid in sexual performance, stabilize connecting joints and act as a venous and lymphatic pump.
Fundamental Steps of Pelvic Floor Muscles Exercises: (1) Identify the appropriate muscles which stop or slow urination, (2) Contract the muscles in a correct manner (3) Repeat several times. Many people contract their hip adductor, abdomen and gluteal muscles, instead of the pelvic floor muscles during the exercises.
Performing fast and slow muscle contractions serve as key elements of these exercises. During the fast contractions, tighten and relax the pelvic floor muscles quickly. During the slow contractions, hold an isometric muscle contraction for a longer period then relax. Fast contractions train the pelvic floor muscles to adapt to increased intra-abdominal pressure during coughing, sneezing and laughing. Slow contractions help build muscle strengthen and endurance.
Kegel Exercises: Strengthen the pelvic floor muscles.
Activate pelvic floor muscles: Squeeze pelvic floor muscles, as if trying to hold back from urinating or as if walking into cold water.
Contract and hold an isometric contraction for three to five seconds.
Relax three to five seconds.
Perform ten repetitions.
Do not contract the abdominal, leg or butt muscles. Do not lift or rotate the pelvis. Place a hand gently on the abdomen to detect unwanted action.
Gradually increase the isometric contraction to ten seconds.
Gradually build to thirty to forty repetitions every other day.

References
Core Stability Training for Injury Prevention

Help for Pelvic-Floor Dysfunction – Experts say it’s an epidemic, especially among female athletes. How to get these deep-core muscles working properly so you can run your best

Step-by-Step Guide to Performing Kegel Exercise

***Disclaimer: Viewing this video does not take the place of seeing a medical professional, working with a nutritional professional, working with a fitness professional and receiving proper training in the medical profession. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a nutritional profession to develop individualized nutrition strategies. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Always perform all exercises through a symptom free range of motion. Begin your training at your current health, fitness and strength levels. Increase intensity in small gradual calculated increments. Please use nutritional strategies that are designed to work for your individual needs.

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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“Running: Maximize Performance & Minimize Injuries”

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Postpartum Kegel exercises #shorts #goodexercise #fitnesslife #kegelexercises #genesisyoga

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Do this kegel exercise every day to boost your testosterone production naturally and increase your performace in the bedroom. Results guaranteed.

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#legworkout #workout

The Best Kegel exercise for The pelvic floor.

0:00 Adductor stretch
0:30 Bent leg kickback
1:05 Kneeling plank
1:40 Sumo squat
2:15 Lying toe tap
2:50 Cossack squat

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100+ Recipe Course ➡️ realisticnails.gumroad.com/l/pzzirg

To engage your pelvic floor during workouts, start by focusing on contracting the muscles in your pelvic area as if you were stopping the flow of urine midstream or lifting your pelvic organs slightly upward. Maintain this contraction while breathing normally and without clenching your buttocks or abdominal muscles too tightly. The key is to create a gentle, but noticeable, tension in your pelvic floor muscles throughout your workout, which can help improve core stability, prevent leaks, and enhance overall strength and support in the pelvic region.

Disclaimer :
The workouts provided on this channel are for general information and educational purposes only and are not intended to be a substitute for professional medical advice, diagnosis, or treatment. The information provided on this channel is not intended to diagnose, treat, cure, or prevent any disease. Any use of the information provided on this channel is at the user’s own risk. Always use caution and listen to your body when engaging in any physical activity. If you experience any pain or difficulty with any exercises, stop immediately and consult a healthcare professional.

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