Are your pelvic floor muscles loose and limp? Walking on your hips

You have heard of the word "pelvis", but you may feel unfamiliar with the term "pelvic floor muscle", right? What are the pelvic floor muscles and how do they relate to women’s health? Although the pelvic floor muscles will not directly pose a life-threatening threat, they will degenerate and lose elasticity with age, which can profoundly affect women's lives and even cause their bodies to become deformed. Through two sets of simple movements, it is possible to improve the elasticity of the pelvic floor muscles, allowing women to still be "water girls"!

Once women are over 40, their female hormones will decrease and their muscle mass will also decrease. Therefore, many people have problems with their pelvic floor muscles; especially since the average age of menopause is 51. Within 5 years after menopause, the pelvic floor muscles will completely lose their elasticity, thus causing various physical symptoms, such as constipation, edema, shoulder pain, lower body obesity, back pain, menstrual pain, premenstrual syndrome and urinary incontinence, which are very distressing.

Women's pelvic floor muscles are more likely to relax than men's

Where are the pelvic floor muscles? In fact, the muscles at the bottom of the pelvis are mainly composed of several thin muscles interlaced. Their official name is "pelvic floor muscles". The pelvic floor muscles are shaped like a hammock, with organs such as the uterus, bladder, and rectum on it. They also have the function of excretion and can control the opening and closing of excretory openings such as the urethra or anus. Even breathing is closely related to the pelvic floor muscles.

Why do women's pelvic floor muscles loosen more easily than men's? Since women's pelvis is wider than men's, the area of ​​​​the pelvic floor muscles is also larger. In addition, there are three holes: urethra, vagina, and anus. Therefore, based on the body structure, it is naturally easier for women to relax than men. In addition, aging, the gradual decrease in muscle mass, and pregnancy and childbirth are all reasons.

Improve the elasticity of the pelvic floor muscles by doing sciatic stretches

In the past, the Japanese lifestyle allowed them to naturally exercise their pelvic floor muscles, such as using a squat toilet or mopping the floor. By squatting several times a day, they could open their hip joints and activate their pelvic floor muscles. However, modern people are not used to using rags to mop the floor, and most of their work is clerical work. Once they do not get enough exercise, problems will follow.

In the new book "Pelvic Floor Muscle Stretch Exercises", several exercises are introduced to improve the elasticity of the pelvic floor muscles. You may wish to follow them and try them out:

★Walking with your sciatic bones

practice:

1. Sit down and stretch your legs: relax your ankles and place your hands lightly on your thighs. For people whose pelvis tends to tilt backward, you can put your hands on your waist at the beginning to straighten your pelvis.

2. Move forward with your hips: bend your knees slightly, and raise your sitting bones perpendicular to the floor. Maintain this position. Do not use your abdominal muscles. Move forward in a right-left-left manner. Relax your upper body and back, and you will do it in the correct posture.

3. Move your hips back: This time, walk backwards. If you have difficulty moving forward, you can also shake your sitting bones in place like stepping.

★Rubbing and rocking the sitting bones

1. Rub the floor with your sitting bones: bend your knees, bring the soles of your feet together, try to bring your heels close to your body, cover your feet with your hands, and move your sitting bones slightly so that they rub against the floor. This can relax your stiff pelvis.

2. Raise one hip and sway it left and right: Think of yourself as a boat and sway your hips left and right. Lift your hips off the floor and shake them vigorously, focusing your attention on the movement of your hips and being careful not to hold your breath.

(http://www.top1health.com/Article/10/18231)