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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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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