Archive for the ‘Pelvic Floor’ Category

Over 50’s Fitness by Glen Barnett – Core & Your Pelvic Floor

February 9, 2016


Today I would like to give you some really simple tips on how to work your core muscles that anyone can do and no one will know you’re doing it!

Firstly, always think pelvic floor first when you are activating your core.  The pelvic floor is like a sling or hammock that runs from your public bone, between your legs and inserts up near your tail bone. Its job is to keep all your bits in place eg control the flow of your bladder and bowel movements, lift the scrotum and vaginal muscles and help stop you having a prolapse of any of the above.  Very important muscle but one that often gets forgotten.

Here are a couple of simple ways you can incorporate pelvic floor activation into your everyday life.  Firstly sit straight on a chair and it will help you if you imagine you are naked and the chair is made of cold steel.  Yep that’s right you straight away want to lift your bits don’t you!  So for men ‘lifting your bits’ is a little easier they just need to lift their scrotum and there is their pelvic floor activation!  For ladies imagine you have a full bladder or bowel and you need to hold on to it while you are sitting on that cold, cold steel.

Don’t worry about counting repetitions.   Just simply lift, pulse the lift, hold the lift even put some music on and ‘dance’ your pelvic floor lifting to the music.  Once you have the action happening, try it while you are standing in the supermarket aisle, at the traffic lights and during commercial breaks!  Now the only thing you need to do is check when you activate your pelvic floor you’re not squeezing your butt muscles. Try lifting your pelvic floor when you stand up, lift something, sneeze, cough etc. It will make a massive difference to you in more ways than one.

So next time you are at the supermarket and you see someone standing there with this faraway look in their eyes you will know what they are concentrating on ….  ☺ Give Glen or Jacqui a call at Coffs Coast Health Club on 66586222 if you need some more guidance.