Poise* Pilates Videos
Watch videos and read step by step instructions on pelvic floor exercises with Poise* Pilates.
Video 10: Reach to the Stars to Strengthen Pelvic Floor Muscles
Pelvic floor exercises are helpful in preventing incontinence, especially for women who have had children or who are going through menopause.
Getting into a good exercise routine, can make the difference to your chances of suffering from incontinence, especially later in life. It is never too early or too late to begin to exercise your pelvic floor. When starting any exercise regime consult your doctor or healthcare professional first and should you experience any pain, pressure or discomfort, stop immediately.
Strengthen Pelvic Floor Muscles Reach to the Stars Overview:
Reach to the stars is a great example of a gentle stretch exercise. Start in lunge position and engage your pelvic floor – that means tightening the muscles around your vagina and bowel and pulling the abdominal muscles in towards the spine. Put your palms together and stretch your hands above your head as shown. Stretch the back leg and squeeze your buttocks. Hold for 10 seconds. Change legs and repeat.
Strengthen Pelvic Floor Muscles Reach to the Stars Step by Step:
- Stand up with your feet hip width apart, lunge forwards onto your right knee, with your right knee over right foot and left heel lifted off the floor.
- Stretch back the left leg, pushing up on toes, reach up with palms together.
- Squeeze buttocks, lift with pelvic floor muscles, and pull those shoulder blades down.
- Hold for 10 second – if you feel unbalanced then pick a focus point, something small and still in front of you.
- Push with your left leg to return to starting position.
- Repeat on the other side
