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Eliminate Swelling! Pelvic Floor Muscle Exercises to Balance Hormones

Issues like urinary leakage and frequent urination are often kept to oneself, leading to anxiety, precisely because they are difficult to discuss. Additionally, as we age, many become concerned about changes in body shape, such as a protruding belly, rounded back, or sagging buttocks. Some may even find that diets don't achieve their desired results.
Perhaps these issues can be resolved by strengthening the pelvic floor muscles.
In the article published in September 2023, "Yoga Instructor NOB: Effective Pelvic Floor Exercises for Postpartum Care, Urinary Leakage, and Back Pain," NOB taught us about the pelvic floor muscles and some simple pelvic floor exercises. We will now ask NOB for more exercises to further strengthen these muscles.
NOB, a mother of two who currently works as a yoga instructor, also provides muscle care for postpartum mothers. Wouldn't you like to aim for a life filled with her power and good vibes?

Resolve minor anxieties early!

Urinary leakage and frequent urination are often neglected because they are not painful. However, carrying such anxieties can make it difficult to enjoy anything you do.
When the pelvic floor muscles, which support organs like a hammock within the body, weaken due to various reasons, they can no longer support the organs. This can lead to frequent urination, urinary leakage, distorted body lines, and chronic discomfort caused by bodily misalignment.
Let's strengthen the pelvic floor muscles to live each day comfortably and pleasantly!

Pelvic Floor Exercises

The key to strengthening the pelvic floor muscles is to repeatedly contract and relax the vagina. In the previous article, we introduced two simple exercises to help you perform this movement naturally.
This time, we will introduce two more exercises that can help strengthen the muscles further and regulate the autonomic nervous system for relaxation.

1: Lie on your back with your feet hip-width apart.

2: Place your palms on the floor and lift both legs, keeping your waist on the floor.

3: Support your pelvis with both hands and lift your hips. Pull your vagina towards your navel.

While maintaining the posture, repeat pulling up and releasing the vagina about 10 times. Air may enter and exit the vagina with the movement at this time, but rest assured that it will stop as you get used to it. When finished, return to lying on your back by lowering your spine to the floor one vertebra at a time.

Once your pelvic floor muscles are moving well, you will now strengthen them in a relaxed state, coordinating the movements with your breath.

1: Sit cross-legged with your chest open, hands lightly on your knees, and eyes closed. Inhale and expand your abdomen, then exhale and pull your abdomen in.

Try to perform 5 repetitions of inhaling and exhaling as one set whenever you can. When exhaling, imagine tightening the vagina simultaneously as you pull in your abdomen.

Pose ① is said to have effects such as lifting the pelvis, returning internal organs to their normal positions, and activating brain and organ function by lifting the legs and inverting the body. This movement can be challenging if you don't have a certain level of physical strength, so if you don't usually exercise much, we recommend getting used to it with the intermediate exercises from the previous article first.

Pose ② involves coordinating breathing with the pelvic floor muscles, which are inner muscles, to create a more flexible and easily movable body. Furthermore, maintaining a deep state of relaxation helps regulate the autonomic nervous system, which is also beneficial for those who want to improve their sleep quality.

For pelvic floor exercises, how you use your muscles is more important than the beauty of the pose.
Aim to be able to contract and relax your vagina naturally.

 

 

Profile

NOB/Nobuko Oshima

Certified instructor by the Japan Yoga Meditation Association and mindfulness instructor with over 15 years of yoga teaching experience. A surfer who frequently visits the sea while living in the city with her family, she also works as a SUP yoga instructor. She supports women's lifestyles through baby yoga and parent-child yoga. She will offer tips for creating a flexible and toned body, and propose ways to pursue inner beauty through the synergistic effects of self-care suggested by 【KNOW YOUR ORIGIN】.

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

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