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Six exercises to strengthen the pelvic floor, with the aim of controlling the muscles of the area and preventing urinary incontinence by the physical education teacher, Eleftheria Anagnostopoulou
*The physical education teacher writes Eleftheria Anagnostopoulos
Urinary incontinence is a common condition that affects a large percentage of the population. Incontinence is the involuntary loss of urine and may be due to stress and relaxation of the pelvic floor muscles.
Below we will analyze 6 exercises aimed at controlling and strengthening the muscles of the pelvic floor, so that we can hold urine.
Exercise 1
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I place both thumbs on the lower ribs (on the last rib bones) and the little finger on the anterior iliac crests (on the pelvic bone).
I try not to have a big gap between the back and the ground. Inhaling I remove the space between the two fingers, while exhaling (with duration) I try to bring the navel towards the spine and lock the buttock inwards and upwards (as if sucking in the belly and at the same time squeezing the buttock). I repeat exhaling with duration.
Exercise 2
The following exercise is the development of the previous one. We progressively increase the degree of difficulty initially by raising the hands. We perform exactly the same movement, except that at the end we lift the pelvis.
Caution! During exhalation, I raise the pelvis by activating the abdominals. I don’t want to lift the pelvis by activating the leg muscles.
Exercise 3
I perform the exact same exercise with a full range of motion, lifting the pelvis as much as I can on the exhale. I try to perform the exercise slowly and in a controlled manner.
Exercise 4
I perform exercise 2 with one leg support.
Caution! I lift only the perineum (the lower part of the pelvis).
Exercise 5
In the following exercise I combine the activations of the previous exercises by lifting the shoulder blades off the ground.
Exercise 6
If you observe the exercise very well you will see that the movements start from the pelvis. So I am learning to control the movement of the spine by activating or relaxing the pelvis first.
The video recording took place at Pow Box, Kolonaki.
My name is Eleftheria Anagnostopoulou and I am a Professor of Physical Education and Sports with a specialty in Equestrian and Health and Greek Traditional Dance (SEFAA ATHENS).
I am a student of the Master’s program entitled “Molecular and Applied Physiology of Exercise” at the Medical School of Athens.
Professional fields: Aqua Aerobics, Aqua Pilates instructor, Lifeguard, Functional – Cross Training Coach, Pilates instructor, Therapeutic Exercise, Preparation for Military Schools
In my free time I love running, swimming, martial arts, padel and ping pong.
Instagram: e_project_fitness