Yoga instructor NOB
Also for postpartum care! Pelvic floor muscle exercises are effective for urinary leakage and lower back pain

Problems such as urinary leakage and frequent urination are common after childbirth and as we age. In addition, there are many people who are concerned about the loss of their body line, such as a chubby stomach, a cat's back, or a sagging butt.
These may be caused by weak pelvic floor muscles .
Ms. NOB, who herself has experience raising two children and currently works as a yoga instructor to help mothers maintain their muscular strength after giving birth, will teach us about the pelvic floor muscles and exercises to strengthen them.

What are the pelvic floor muscles?

The pelvic floor muscles are the muscles that support organs such as the uterus, vagina, bladder, urethra, and rectum like a hammock.
When the pelvic floor muscles weaken due to pregnancy, childbirth, aging, lack of exercise, obesity, etc., they become unable to support the organs, leading to frequent urination and leakage, loss of body shape, and chronic complaints such as stiff shoulders and lower back pain. This can lead to problems such as.
Even if it's just a small problem, if you have anxiety, you won't be able to enjoy your daily life. Let's train your pelvic floor muscles so you can live comfortably in your daily life!

pelvic floor muscle group exercises

In fact, you can train your pelvic floor muscles just by moving your muscles with a little bit of awareness. However, it may be difficult at first because it is a muscle that is not used often. The key is to repeatedly contract and loosen your vagina while moving your pelvis back and forth. Let's start with some simple exercises to help you develop this awareness.

<Beginner version>

1: Lie on your back, feet shoulder-width apart, and knees up.

2: Tilt your pelvis backwards by rounding your lower back.

3: Arch your lower back and lift your pelvis and tilt it forward

Try repeating steps 2 and 3 5 times as a set, and do them whenever you can.
It's easy! If so, add more movement.

4: Lift your butt and close your inner thighs

<Intermediate version>

Once you can do the beginner's version easily, next time you can add a little more body movement and train various muscles to train your pelvic floor muscles.

1: Stand with your feet shoulder-width apart.

2: Round your back and lift upwards.

3: Lift your butt with the intention of lengthening your stomach.

Try repeating steps 2 and 3 5 times as a set, and do them whenever you can. The idea is to relax your vagina in the middle of the movement and tighten it when you take the pose. If you can move easily so far, try adding the following poses.

4: Stretch your arms forward and pull your stomach up.

This pose activates the transversus abdominis, a muscle that works when flattening the stomach. It is an inner muscle of the abdominal muscle group, same as the diaphragm and pelvic floor muscles, so training it together will strengthen your core, improve your posture, and help relieve lower back pain.

When exercising your pelvic floor muscles, how you use your muscles is more important than the beauty of the pose!
First, learn how to tighten and loosen your vagina naturally.


WellnessTips>>Yoga instructor NOB

NOB/Nobuko Oshima

He has over 15 years of experience teaching yoga as a certified instructor and mindfulness instructor of the Japan Yoga Meditation Association. While living in the city with his family, he is also a surfer and supyoga instructor who frequently goes to the beach. We support women's lifestyles through baby yoga and parent-child yoga. In addition to the secrets to building a supple and toned body, we will propose ways to pursue beauty from the inside of your body through the synergistic effect with self-care proposed by [KNOW YOUR ORIGIN].

Official Instagram: https://www.instagram.com/nob_nonkiyoga/

Official website: https://www.nonki-yoga.com