3. rehabilitation pelvic floor muscles | Spinal training

3. rehabilitation pelvic floor muscles

The pelvic floor muscles secure the small pelvis downwards, stabilize the sacroiliac joint and the lumbar spine in combination with the back and abdominal and hip muscles and ensure continence. Weakness of the pelvic floor muscles, in combination with a dysbalance of the abdominal and back muscles, can lead to discomfort in the lumbar and pelvic area and promote the development of incontinence.Starting position: to learn back or side position, later seat and standTension application: women: Men: combination of deep abdominal muscles, deep back muscles, pelvic floor (exercises 1,2,3) After learning and training the three muscle groups, the individual tensions can be combined into one exercise. Tension application:

  • Cherry with stem upwards in the vagina, carefully pull the cherry up without crushing it
  • Carefully pull up the sponge, do not crush it
  • Shorten urethra
  • Pull up the pelvic floor with the exhalation (do not pinch together), release with the inhalation
  • Shorten or raise urethra
  • Jumping into cold water
  • Tension introduction with the pelvic floor
  • Navel and vertebrae approach
  • A silk thread is stretched between the navel and the lumbar spine, relieving this thread
  • There is a balloon in the abdomen, squeeze it slightly from all sides
  • Inner corset lacing

4. rehabilitation of the deep neck flexors

The short neck flexors sit at the front of the neck and are there responsible for the stability of the cervical spine (has very great mobility) and the protection of the intervertebral discs. The shoulder-neck area is very susceptible to stress. Constant sitting and screen work can lead to a dysbalance of the shoulder-neck muscles and to a dysfunction of the cervical spine. This often results in neck and headaches. Starting position: supine position, cervical spine in the middle position between bending and stretching, later sitting (pay attention to the upright position) and standing tension application:

  • Small nodding movement with the head, back of the head pushes slightly towards the ceiling, gentle slow tension of the deep neck flexors
  • Chin is pulled carefully towards the neck, keep tension
  • Combine tension with exhalation, taking care to relax the mouth muscles and the large neck muscles (check with your hands)

Read next article in this series:

All articles in this series:

  1. Spinal training
  2. 1. rehabilitation of inner abdominal muscle (Musculus transversus abdominis)
  3. 3. rehabilitation pelvic floor muscles
  4. 5. rehabilitation of the short deep neck extensors (M. Multifidi)
  5. The most common mistakes during learning