How to get pelvic floor working correct (part 2)
I want to think about doing the front's as if you're going for a wee, and you're going to stop mid-flow what you've got to try and think about it slowly. If you're going to the toilet slowly stopping that flow and what you'll feel as you breathe out not as you breathe it as you breathe out you'll feel that transverse abdominus for up and kick in now these physios.
We always talk about getting up to about 30% so not your maximum okay there's definitely not a brace position. If you feel that tummy's popping up you're doing a brace position you're doing your obliques and your regular sizing you're trying to get an intradermal pressure and that's not what we want because they tend to arch your back and whatever overwork your extensions. So we've got to think about during up and end so don't think too much about hollowing out and dropping the belly button down. We tend to be able to lift up through here, so we've got to try and keep their ribs down. Then as we breathe out we lift up until we feel that tone about 30% time and then as we breathe in we let's switch off again. That's just activating on and off but every breath so remember breathing out drawing up not breathing in enjoy. That's your first part is trying to breathe in breathe out and feel that time, and you'll see what will happen on some people have done belly buttons is it'll go down, and it will go south
That's what I want that body buns getting drawn downwards alright. So there's your first exercise that is breathing pelvic floor transversus abdominus alright getting that activated getting a firing up. The second exercise for you guys to train it - is to try and when you breathe out for the first time you breathe out, and you switch it on. You've been trying to hold it on that thirty percent level and keep breathing. And now and don't let it switch off as you breathe in then, and I'm just feeling that time keeping an eye on thirty percent breathing in breathing out. and trying to keep it activated the whole time. and I'd go for about 20 breaths and then have a break and have a rest. That's in supine we've also got I'm doing a full point supine is easy. We're going to feel what's going on. The full point is harder. So when you go what I mean by four point is you're making this horse start our position. And what you want to aim for is arms straight down five straight down and again start with getting that lower back into that neutral spine. A lot of people start here like those sag straightens again. That's no good. You've got to try and get up into neutral, and so I would go all the way up and deflections around that lower back tuck that belly button into max in a cat position and then drop down into the cow position. And just do that a couple times. Cat and cow trying to really mobilize their lower back and then find your halfway point between crucial things so you're not dropped down in the shoulders. You've got to be up into neutral protection as well if you don't drop down to be here and so you're nice straight long spine through there straight long head and then you can try and get your breathing in and out. So remembering: breathing out, lifting up that pelvic floor.
Now, when you lift it, so we're going to be this way, if you imagine those belts with us as a stop at mid flow they're coming up, so be coming up this way and what will happen is your belly actually rises as you draw that palette for it. So that's that breathing in breathing out drawing up that power floor now you have to feel internally for this one you can feel here and we should put one handy but that's hardly because you've got to build one arm that's another exercise we'll go through later.
So working on that mutual spot getting that pallet floor activated.
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