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Did you watch Part 1 yet? If not, you'll find that video here:    • Pelvic Floor Strengthening Exercises ...  

Do you want to strengthen your pelvic floor muscles to combat incontinence, prolapse, premature ejaculation, or simply to improve your posture? If so, this video – part 2 in our pelvic floor series – is for you.

Pelvic floor dysfunction is a common and very real challenge for many men and women. Our sedentary lives are perhaps the biggest contributory factor. When you spend all day sitting, your muscles tend to atrophy, and the pelvic floor is no exception. Childbirth is another common cause of problems, often leaving women with overstretched or strained tissues. While progressive loss of muscle due to aging also plays a part.

The good news is that just as you can strengthen your biceps or quads, you can also train your pelvic floor muscles. It will take practice and concentration to isolate and coordinate this region and breathing properly can make it much more accessible. Your ultimate the goal is to incorporate pelvic floor engagement naturally in common daily activities like standing and sitting, squatting, and tying your shoes. The exercises and reverse yoga breathing tip in this video will help. Let’s get started!

VIDEO CONTENTS
00:00 Pelvic Floor
00:46 Safety Disclaimer
01:08 Anatomy of the Pelvic Floor
02:42 Causes of Pelvic Floor Dysfunction
03:48 Reverse Breathing
06:50 Pelvic Floor Strengthening Exercises
06:56 Supported Squat
09:25 Modified Bridge Pose

ANATOMY
There’s a group of muscles at the base of your pelvis called levator ani, which includes three primary muscles that make up your pelvic floor – the puborectalis, pubococcygeal, and iliococcygeus muscle. These key muscles control your urine, bowel and ejaculation, and in women they also support the uterus. They also affect your posture. When these muscles become weak it can cause problems.

A key thing to remember is that your pelvic floor diaphragm and your breathing diaphragm have a paradoxical relationship – when you exhale you can squeeze your pelvic floor muscles much easier, when you inhale it’s much harder to squeeze those muscles. In these exercises we'll work at the bottom of the exhale, where your breathing diaphragm is relaxed and there’s more space to squeeze.

DISCLAIMER – this video is for educational purposes only. If you have major pelvic floor dysfunction, please err on the side of caution and check with a health care provider before practicing any selfcare routine.

EXERCISES WE'LL LEARN
1) Supported Squat
2) Modified Bridge Pose

WANT MORE?
* Join our YOGABODY Daily athome fitness program: https://www.yogabody.com/ybdaily/
* Lucas' podcast: http://www.LucasRockwoodShow.com
* Main site: http://www.yogabody.com/

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