The coach told about three simple exercises to relax the pelvic floor: how to relieve tension without overload

We are used to strengthening muscles - doing a bar, pumping the press, training the buttocks. But it is equally important to be able to relax them. The pelvic floor is no exception: chronic tone here can cause discomfort, pain and problems with urination. Coach Ivan Krasavin told about three exercises to relax the pelvic floor, writes sb.by.

According to Ivan Krasavin, relaxation in special poses triggers a natural recovery mechanism:

- It affects hormone production, metabolism, blood circulation in the small pelvis and general well-being. The key element is the pelvic diaphragm (“survival diaphragm”): it works as a pump for the pelvic vessels, affects hematopoiesis and indirectly regulates the pancreas. With signs of insulin resistance, osteopenia or other hormonal disorders, you should pay attention to the state of the pelvis.

Butterfly pose

Lie on a hard surface (floor, mat, hard sofa), keep your back straight, press your lower back to the floor, lower your shoulders, do not strain your neck. Bend your knees and connect your feet together, pulling them closer to your pelvis. The closer the feet are to the pelvis, the stronger the stretch. Spread your knees to the sides, trying to lower them to the floor. If it doesn’t work, it’s normal, don’t force it.

For support, you can put pillows, blocks or folded blankets on the sides of the hips: this will reduce the load on the hip joints and help to relax. You can gently press your palms on your hips, but without jerks and pain. The pressure should be comfortable, only due to the weight of the hands. Breathe calmly and deeply: on the exhalation slightly increase relaxation, on the inhalation do not "tighten" the knees by force.

“The task is to relax the muscles of the pelvis, open the hip joints, stretch the leading muscles of the thigh and ligaments of the inner surface of the thigh,” Ivan Krasavin said.

The execution time is at least 5-10 minutes. It is better to do before bedtime: the posture gives a pronounced relaxing effect.

"Happy Baby" pose

Lie on your back, bend your knees and pull to your chest. Take the outer edges of the feet or lower legs (if there is not enough stretching). Spread the knees to the sides so that the hips are approximately on the same line with the body, and the knees look to the sides and slightly up. Gently pull your feet down, while slightly pulling your knees to the floor. The movement should be smooth, without jerks.

Breathe deeply: a long exhalation helps relax the pelvis and diaphragm, a calm breath. Keep the lumbar relaxed, do not bend it much upwards. If the lower back "breaks" from the floor, reduce the amplitude of the knees.

According to Ivan Krasavin, the exercise helps to open the pelvis, relax the pelvic diaphragm and muscles of the pelvic floor, relieve tension in the hip joints and the inner surface of the thigh.

The execution time is at least 5 minutes. Suitable for performance during the day, especially after sedentary work or long walking.

"Frog" pose

Lie on your back, the knees should be bent and spread out to the sides, the feet are pressed against the inner surface of the thighs (or just lie next to it, if so more comfortable). Keep your back straight, press your lower back to the floor, do not twist your pelvis.

Gradually pull the pelvis back (as if “slip” the tailbone on the floor) to increase the stretching of the inner surface of the thigh and leading muscles. Breathe calmly, relax your hips and pelvis.

Arms can be extended along the body or placed on the hips for a sense of control.

- The exercise gives a soft stretching of the leading muscles of the thigh, the opening of the hip joints without axial load, the coach explained.

The execution time is from 1 to 5 minutes. This is a more dynamic and cheerful posture, so it is better to include it in the morning gymnastics, rather than before bedtime.

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