Video #323 | Core and Pelvic Floor (30 Minutes) with Lauren Eirk
3 Day Fitness Plan
•
18-May-2022
Pelvic floor dysfunction is the inability to correctly relax and coordinate your pelvic floor muscles. When we strain, it puts pressure on this region. As we age, these muscles can become weak due to childbirth, standing for long periods of time, heavy lifting, straining to defecate, and some sports.
In this video, learn how to subtly engage these muscles on purpose when sitting, laying down, breathing, and exercising. Take the time to practice these exercises daily, with diaphragmatic breathing and abdominal bracing. A Pilates ring is used in this video as a resistance tool, but a small ball, pillow, or elastic band can be substituted.
Some causes of pelvic floor dysfunction include: Traumatic injuries to the pelvic area (like a car accident), pregnancy, overusing the pelvic muscles that eventually leads to poor muscle coordination, pelvic surgery, being overweight, and aging. Symptoms include: frequently needing to use the bathroom, constipation, straining pain during your bowel movements, leakage, painful urination, and lower back, genital, or rectal pain.
Purchase products on Amazon:
Yoga Mat: https://amzn.to/2ZDSMrH
Pilates Ring: https://amzn.to/32neu4Z
20220516_01_Final
Up Next in 3 Day Fitness Plan
-
Video 524 | Anterior Chain Workout (4...
The idea of an Anterior Chain refers to the structures at the front of the torso, legs and spine. These muscles provide a foundation for movement and power. The main muscles that make up the Posterior Chain are the shin muscles, pectoral / chest, quadriceps, hip flexors, serratus anterior, abdo...
-
Video 438 | Mobility: Supination (15 ...
Every joint can pronate and supinate, as muscles are constantly resisting and collapsing under gravity to give us the power to move. When we cannot pronate efficiently, we cannot absorb enough elastic energy to propel our body to move forward.
In this video, jump start muscles in the lower le...
-
Video 352 | Mind-Body Balance (30 Min...
We stand on one leg in normal walking every day. Improve your standing balance in this Yoga-Pilates Fusion class by training a variety of Pilates inspired hip sequences followed by a complementary Yoga balancing posture. This full-body approach to balance training will help improve your hip, kn...
4 Comments