How to get pelvic floor working correct (part 1)
Today we start talking about getting your pelvic floor working getting your transverse abdominis working and getting a multifidus working. So we'll start off with getting your understanding of what you need to do as far as getting that power floor switched on what position your spine is to bend.
We always talk about the neutral spine and getting your abs on or your core on this. Try and break it down a little bit and get you to understand what we're actually talking about. As far as bringing on powerful activation the abdominals run just bracing and working the lower back too much, and then we'll work on trying to get that switched on, and then trying to get your lower back switched on and give those little muscles with cool. Multifidus which you might have heard of which are the stabilizers for the spine trying to get them switched on run the extensors switch time.
So the first thing I want you to work on following me down here is when you're doing this pelvic floor transversus abdominis work you know trying to get that muscle system activated. You've got to make sure you're in neutral okay, so you can't be in this flat back position. You can't be imprinted into here, and it's a rounded back position especially if you're one of those disc patients who are recovering from a disc problem. And you're also coming up stuff into here a lot of people when they try to do cool work and raise their legs like they arch up too much.
So we've got to try and find our neutral position so what I want you to do hands on hip bones, and you've got to try and go arching up all the way here. You will see this one four point when you do a cat-cow position and then curling under and trying to find the other way.
Now this is an excellent mobilizer for your lower back. Anyway I feel a bit stiff there. So trying to find the extremes' extension there. flexion here that lumber spine and then finding that nice midway point in between. Once you've got that midway point we need to start activating our pelvic floor and abdominals without breathing. So what I like to do is you find those bony points in the front of the hip.
So your ASIS your anterior superior iliac spine, finds that bony point in there. What you then do is go in and she knows basically the closest area you're going to be to your transit stops. To feel what's going on there remember what you don't want to do is go our brain abdominals. You let it go to the brain-pelvic floor, pelvic floor Donnell's and that's how we're going to get our low-level core activation. We're going to come over here to have a look at this. So if we try to think about if you're breathing what I want you to do. is as you breathe it out you're going to tighten up and draw up that pelvic floor now. If you can think about the power floor as your toilet muscles okay, so they're the muscles that are going to stop you going to the toilets all right in the front not the back you want anybody ripping.
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