Massage & Osteopathy | Hobsonville, Massey, Parnell & Remuera
  • HOME
  • ABOUT
    • ONLINE CONSULTS
    • WHAT PEOPLE SAY
    • WORK WITH US
    • FAQs
    • CONTACT US
    • RESOURCES >
      • Southern Cross Massage
      • Sweet Louise Massage
      • LET'S TALK >
        • Self Care
        • Pregnancy
        • Older Adults
        • Health + Wellness
        • Pain Management
        • Exercise + Fitness
        • All Articles
  • OSTEO
  • MASSAGE
  • LOCATIONS
    • MASSEY
    • PARNELL
    • REMUERA
  • Book Online
  • VOUCHERS

All ARTICLES

Pelvic floor exercises for men and women.

18/11/2019

0 Comments

 
Picture

Everyone talks about strengthening your pelvic floor or doing your kegel exercises. But do you know what that means and how to do it?

For a quick explanation, you can think of your pelvic floor area from where you pee to your anus, like a banana.

Exercising the pelvic floor contracts the area where you pee, right through to the muscles that stop gas from passing. Identifying these muscles is the same for both men and women.

Once you've identified the pelvic floor muscles, to do an exercise you want to feel a slight lift in the pelvic muscles when you contract.

Try to isolate those muscles and tighten them without feeling it in your stomach or holding your breath.

Then completely relax.

If you're unsure whether or not you've got the right muscles, next time you need to pee, try stopping your urine flow. It is your pelvic floor muscles that help you stop the stream of your pee!

Now that you have identified the muscles try implementing pelvic floor exercises into your daily routine. Here's a typical set:

Contract your muscles and hold for up to 10 seconds
Completely relax for up to 5 seconds
Repeat 10 times
Aim to do this 3 times per day


If your muscles are weak, you might need more rest in between each lift. Or you might only be able to do a few lifts at a time. Listen to your body and aim to increase the number of lifts you can do until you're doing 3 full sets a day.

You'll improve the strength and function of your pelvic floor muscles by doing so!

Of course if you're experiencing pelvic floor troubles or pain, stop the pelvic floor exercises until you can get in to see your medical professional or one of our trained osteopaths. We can give you guidance on what the cause of the pain might be and what treatment options could help.


Book with a Top Notch Bodyworks Osteo
0 Comments



Leave a Reply.

    Categories

    All
    Benefits Of Massage
    Conditions + Symptoms
    Diet And Nutrition
    Exercise + Fitness
    Health + Wellness
    Older Adults
    Pain Management
    Pregnancy
    Self Care
    Sports Massage
    Top Notch Updates
    Workplace

    RSS Feed

QUICK LINKS

INFO
OSTEOPATHY
MASSAGE
TESTIMONIALS 
BLOG
CONTACT US

LOCATIONS

PARNELL
MASSEY
REMUERA

OUR PARTNERS

ACC CLAIMS
SOUTHERN CROSS
NIB
SWEET LOUISE

Providing tailored Osteopathy and Massage Services for improved health and well-being in Auckland Central, West and North West locations.

ABOUT

Registered Massage Therapists with 

Massage New Zealand

Registered Osteopaths with


Osteopathic Council New Zealand

CONNECT

Enter your details to receive Top Notch updates, offers and self-care tips straight to your inbox.
​Top Notch Bodyworks Ltd  © 2020
  • HOME
  • ABOUT
    • ONLINE CONSULTS
    • WHAT PEOPLE SAY
    • WORK WITH US
    • FAQs
    • CONTACT US
    • RESOURCES >
      • Southern Cross Massage
      • Sweet Louise Massage
      • LET'S TALK >
        • Self Care
        • Pregnancy
        • Older Adults
        • Health + Wellness
        • Pain Management
        • Exercise + Fitness
        • All Articles
  • OSTEO
  • MASSAGE
  • LOCATIONS
    • MASSEY
    • PARNELL
    • REMUERA
  • Book Online
  • VOUCHERS