Sara’s demo : Diaphragmatic exercises to improve pelvic floor control

Incorporating the diaphragm (the involuntary muscle that helps us breathe) is an important factor at regaining continence control during exercise. This application will allow your pelvic floor to work more automatically and thus can be applied to any exercise. First things first, we need to be able to use our diaphragms and breathe well. Please follow the steps in any of the following relaxed postures to improve your pelvic floor control.

A. Diaphragm Breathing

1. Take a deep breath in through your nose and mouth deep into your belly
2. Try not to let your upper chest and shoulders lift up
3. Feel your rib cage grow wider and deeper and physically see your belly expand
4. Gently exhale without force as the rib cage recoils you will breathe out

 

B. Supported Squat

1. Sit into squat, heels on the floor
2. Hold onto a table or chair for support of your upper body.
3. Feel heavy and relax your head
4. Apply diaphragmatic breathing to this position
5. On your exhale gently lift pelvic floor as if to stop yourself passing wind

 

C. Child Pose

1. On the floor with bent knees allow your bottom to rest on your heels
2. Toes together and knees wide
3. Fold forward so your forehead is on the floor4. Apply diaphragmatic breathing to this position
5. On your exhale gently lift pelvic floor as if to stop yourself passing wind

 


Written by Sara Croker, our physiotherapist in Hong Kong Wellington Street Clinic, Prohealth Sports and Spinal Physiotherapy Centres

Find out more on women’s health care – Pre-natal Care , Post-natal Care and Breast Cancer Rehabilitation Physiotherapy Program

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