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Pelvic Exercises

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Learn some exercises to strength the muscles of the pelvis and the pelvic floor.

For more videos on gentle exercise for older adults that can be done at home. Consult the full free program:

Similar to kegel exercises, this gentele workout for older adults can help comabt urinary incontinence.

Voice-over by volunteer Lizzie Da Costa

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KatharineRuff - Sikana
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In this video, you'll learn how to do an exercise that will strengthen the muscles in your pelvis. Please consult your doctor before attempting this exercise

By working these muscles, you can correct or prevent back pain

This exercise can also prevent pelvic organ prolapse and urinary incontinence

To do this exercise, you'll need a mat

To lie down on the mat safely, carry out the following steps

For more information, you can watch the video called 'How to safely lie down on a mat'

This exercise can be broken down into two steps: the position, and then the movement itself

Firstly, getting into position

Lie down on your back with your legs bent and your arms straight at your sides, with your palms on the floor

Your feet should be flat on the floor and shoulder-width apart

Secondly, the movement itself

As you take in a long, deep breath, push down on your heels to raise your pelvis towards the ceiling

Lift your hips slowly, starting by lifting your buttocks from the floor, then your lower back, and finally your upper back

Hold this position for ten seconds whilst keeping your breathing even

Clench your buttocks together and tense your abdominal muscles, making sure that your back isn't arched

You can also tense your perineum

You should be able to trace a perfectly straight line between your shoulders, chest, pelvis and knees

Then, gently lower yourself back to your starting position

Repeat the exercise

Be careful; this exercise can cause cramping in the back of your thighs

To prevent neck pain, don't raise your hips too high

To make this exercise harder, with time and practise you can maintain the position for longer duration

Over to you!


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