Hi and welcome to Pelvic Exercises. As you
can see I’m ready to work out today. We’re here to teach you (if you’re someone living
with a prolapse, or pelvic floor issues) how to do some safe strength exercises. Now we’re
gonna cover four strength exercises today. I’m going to teach you how
to do a safe squat that protects your pelvic floor. We’re going to do a back strength exercise
called a low dumbbell row and then we’re going to go into a couple of upper body arm
strength exercises that will also help you exercise and support your pelvic floor.
So let’s start with a safe squat. Get your weights if you’d like to use some weights,
and if you’re not using weights, just your hands in front of your thighs. Your shoulders
rolled back and down you think yourself nice and tall. Important or key point to
protect your pelvic floor as you do your squats is to keep your knees narrow. I try to think
about keeping my knees (and feet) about a fist-width apart. So when you come down into
the squat, shoulders are back and down, thinking yourself nice and tall, lowering yourself
down slowly and not coming too deep. The deeper you go into your squat the more pressure in
your pelvic floor. So you can do some nice little shallow squats (and you can exercise
with me if you like.) Let’s do eight repetitions. So starting nice and tall, roll your shoulder
back and down, knees facing forward and again knees are about a fist-width apart.
Let’s start here. Take it down slowly down, and then lift back up. Now remember it’s vital
that when you do a good squat, that you can see your toes just in front of your knees.
If your toes are back underneath your knees, you’re likely to get sore knees from doing
the squats (and again, deep squats can cause that knee pain as well.) So try and keep your
squats nice and shallow. What am I up to? I think I’m about number three. Coming down
slow and steady, thinking about my posture throughout. And also too I’m maintaining the
curve in my back throughout. So just a nice small squat. Let’s do three more. Down for
two, push through your heels and lift up nice and tall. And come down slowly again, down
slowly, lift it up (you should be able to feel your thigh muscles working hard there)
and take it down slowly (keeping your knees facing forward,) lifting back up, and have
a rest. Now if you’re a strength trainer, you might like to do two or three more sets
of that today. Two or three more sets of eight to twelve repetitions. But let’s move on for
our purposes. We’re going to go into a back strength exercise
now. Now, to do that, this exercise is called a low dumbbell row. So, you can use a ball
or a bench for this exercise. Take your knees just slightly apart. Incline your body, keeping
an inward curve in your back. If you have an inward curve in your back, then your spine
will be protected. Use your other hand (the hand that’s not lifting the weight) to support
your body and again keeping a soft elbow there, not hard and rigid. So there’s my soft
elbow. I’m in a really nice position. My chin’s tucked in, ready to strengthen my middle-back
muscles. This is the low row action: It’s scooping
the weight, along the line of your thigh, bringing the weight up to about your hip height,
and lowering it down slowly. I’m exercising the muscles in the middle of my back (these
muscles here that help to support my posture.) So lifting up slowly (you can exercise along
with me if you like.) If you are exercising with me remember, keeping your chin tucked,
lifting up, squeeze your shoulder blades towards your spine, and lowering it back down. Lifting
slowly remember when you’re strengthening, the lowering down phase is a strengthening
phase as well, so it’s important that you lift, and lower, slow and steady, controlling
the weight throughout And lifting the weight throughout its full range of movement. I think
we’re at about six repetitions there; let’s try for a couple more. Slow and steady scooping
it up, and down and one more time, up, and down. Now if you’re exercising at home,
you might like to repeat that exercise on the other side, and repeat it for a couple
of sets (two to three sets of eight to twelve repetitions.)
Let’s move along now. The third exercise we’re going to do is called a bicep curl. Many of
you will have seen a bicep curl exercise before just get my little weight here. So bicep curl exercise:
Start again with your knees close together. Bring your arms down by your side, and lift
your chest so that your posture’s nice and tall, shoulders are back and down, you comfortably
sit. The closer your knees are together with this type of exercise, the more you’ll have
to use your core muscles that is, the muscles between your shoulders and your hips. Also
too you’ll notice that we’re lifting a weight on a surface so that when we’re sitting, our
perineum, or our area between our vagina and anus (that pelvic floor area) is supported
so it’s much less likely to come under strain. So seat yourself nice and tall. Chest is out,
shoulders are back and down, and let’s breathe out as we lift. So, breathe out lift up
the weight, and slowly back down. Control the ball, try not to let it move. Slow and
steady. Keep your chest lifted so you’re thinking yourself nice and tall on the ball. Lifting
up, and lowering down slowly. Just moving those arms through their full range of movement and
down. Again, attend to your posture. Make sure that your chest stays lifted. I’ll keep
doing that set in side-on so you can see me in side-sitting. So then you’re lifting nice
and tall. Chin is tucked. Spine’s nice and long. Crown of your head’s toward the ceiling.
Let’s do a couple more repetitions. Lower the weights fully. Lift them up again. My
knees are staying close together. Everything’s supported. Lifting up slowly, and relaxing
down and now roll out your shoulders. Give your neck and shoulders a break. Nice big
circles around and down. How’d you go with those at home, okay?
Let’s now move on. We’re gonna do some back-strength exercises upper back and back of shoulder
exercises. It’s a nice combination exercise. This is called a rotator
cuff exercise, and it’s for very much in the back of your shoulders, but we’re going to
incorporate some back into it as well, so again set your posture. Bring your knees close
together, lift your chest, roll your shoulders back and down. Bring your elbows to right
angles, and once again I’ve got two kilo weights. You could be using one kilo weights. You could
be using a couple of tins out of the cupboard, to strengthen or you might like to use no
weights at all to start with. Let’s go. Bring your elbows bring the arms back. Keep your
elbows locked into your side and take the weights back through. Now, remembering with
all weight-training, you should never feel any pain with an exercise so it should feel
comfortable. If you feel discomfort, don’t move your arms quite so far into the range.
If there’s any discomfort in your shoulder region to do the exercise properly, when
you bring the weights back now your shoulders should move back down and you should be seeing
my shoulders move down as I take the weights back, because I’m using my back muscles as
well as the back of my shoulders. Let’s do three more repetitions there. Slow and steady,
that’s two and once again my perineum’s supported. Nice safe exercise for pelvic floor.
One more time, and back down and roll out your shoulders. How are you traveling at home? Getting some
strong muscles through our upper body, through our shoulders and through our upper arms.
We’re going to finish our session today with the triceps exercise. So this is the muscles
for the back of your arms. Many women are concerned about these muscles and like to
have those muscles toned, so I’ll teach you how to do a basic tricep extension today.
And once again I’ll teach you this, sitting side-on to you so you can see what I’m doing.
Okay so using a single weight, what I want you to do is take the weight take your elbow
up beside your body, and incline your body forward. You need to use your other hand to
support your back, so that you’re not leaning forward and risking straining your back. So
keep one hand on your things. Keep an inward curve in your back, and keep your chin tucked
down, again so there’s no pressure on your neck. Now, the action of this exercise is
to extend the arm back, keeping your elbow nice and high, and lower the weight back down.
Can you see how you I’m keeping my upper arm, tucked into my body, keeping my elbow
nice and high, and my neck is inline with with the rest of my spine. My chin is just
slightly forward so there’s no pressure on my neck, and I’m lowering the weight, lifting
the weight out right out to the full length and lowering it down slowly. I’m going to do a
couple more repetitions there. Out, and slowly back and one more time, extending the weight
out, and back and I can feel that I’ve worked the back of my arm muscles there just
now. So! What have we done today? We’ve done some
exercises that are safe for your pelvic floor, especially if you’re someone who’s living
with a prolapse issue, if you’ve had a past hysterectomy, or if you have some urinary
incontinence issues, you’ll be wanting to support your pelvic floor as you exercise.
So, we’ve talked about doing safe squat principles keeping your knees narrow and addressing your posture
(and not squatting too deeply.) We’ve talked about doing some low dumbbell row exercises
for your posture again, a nice leaning forward exercise to strengthen your middle-back muscles.
And then we did some lovely seated exercises to support our perineum Again, not using
heavy weights. We don’t need to be using heavy weights and we don’t want to use heavy weights
if we’re living with a pelvic floor issue. Medium weights are fine, and then again, lifting
and lowering for our biceps. We did a rotator cuff exercise for the back of our shoulders
and our middle back, and then we finished off with the triceps exercise.