The
exercises with the ball between the
knees for the stabilization of the
pelvic floor after birth
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Yoga with a ball against urinary incontinence 01 -
the yoga master
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![Yoga with a ball against urinary
incontinence 02 - this is the ball Yoga
with a ball against urinary incontinence 02 -
this is the ball](d/merkblatt-inkontinenz-harn-01-d/002-yoga-m-ball-02.jpg)
Yoga with a ball against urinary incontinence 02 -
this is the ball
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![Position on the back (supine): The
lumbar zone is generally activated by placing
the pelvis without a lordosis Position
on the back (supine): The lumbar zone is
generally activated by placing the pelvis
without a lordosis](d/merkblatt-inkontinenz-harn-01-d/003-rueckenlage-Lendenzone-aktivieren-becken-o-hohlkreuz-auflegen.jpg)
Position on the back (supine): The lumbar zone is
generally activated by placing the pelvis without
a lordosis
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![Position on the back (supine): The inner
leg areas are also activated (adductors) by
placing the pelvis without a lordosis Position on the back (supine): The inner
leg areas are also activated (adductors) by
placing the pelvis without a lordosis](d/merkblatt-inkontinenz-harn-01-d/004-rueckenlage-beininnenbereiche-aktivieren-m-aduktoren.jpg)
Position on the back (supine):
The inner leg areas are also activated (adductors)
by placing the pelvis without a lordosis
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Exercise 1: Put the ball between
your knees and move it forward and backward
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![Now the ball is placed between the bent
knees 01 Now the ball is placed between
the bent knees 01](d/merkblatt-inkontinenz-harn-01-d/005-rueckenlage-ball-zw-angewinkelte-knie-setzen.jpg)
Now the ball is placed between the bent knees 01
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![Now the ball is placed between the bent
knees 02 - the ball is set now Now the
ball is placed between the bent knees 02 - the
ball is set now](d/merkblatt-inkontinenz-harn-01-d/006-rueckenlage-ball-zw-angewinkelten-knien-halten.jpg)
Now the ball is placed between
the bent knees 02 - the ball is set now
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![Now the ball is held between the bent
knees and the arms are stretched flat and open
half-way on the floor Now the ball is
held between the bent knees and the arms are
stretched flat and open half-way on the floor](d/merkblatt-inkontinenz-harn-01-d/007-ball-zw-angewinkelten-knien-halten+arme-flach+offen.jpg)
Now the ball is held between the bent knees and
the arms are stretched flat and open half-way on
the floor
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Slowly the ball is lowered in
the direction of the floor, without the feet
touching the ground, so WITHOUT putting the feet
down, the abdominal muscles are activated - with
INHALATION
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![Slowly the ball is moved in the
direction of the chest and head, so the pelvic
floor is activated - with EXHALATION Slowly the ball is moved in the direction
of the chest and head, so the pelvic floor is
activated - with EXHALATION](d/merkblatt-inkontinenz-harn-01-d/009-ball-zw-knien-in-richtung-brust+kopf.jpg)
Slowly the ball is moved in the direction of the
chest and head, so the pelvic floor is activated -
with EXHALATION
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This exercise goes back and
forth slowly and stimulates more and more the
entire lumbar area. The lumbar spine should be
kept on the ground and there should not be made
a hollow back (1'32 ''). So, one can feel all
the vertebrae on the ground (1'36 ''). And
always good inalation [extention] when the ball
is moving away, and exhalation [contraction]
when the ball moves toward the chest (1'38 '').
The exercise does not have to be extremely
athletic with the feet extremely close to the
floor or knees extremely close to the chest, but
the pelvic area should stabilize (1'46 '').
And always INHALATION when the feet are moving
to the floor and EXHALATION when the knees are
moving toward the chest (1'54 '').
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Exercise 2: Stretch your legs
upwards and squeeze the ball each time during
exhalation
Now comes a "candle" with ball:
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![The ball is between the bent knees and
now also the feet are bent The ball is
between the bent knees and now also the feet
are bent](d/merkblatt-inkontinenz-harn-01-d/010-ball-zw-angewinkelten-knien+fuesse-anwinkeln.jpg)
The ball is between the bent knees and now also
the feet are bent
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The legs are stretched out
upwards to activate the back of the legs,
including the back of the knees, and with every
EXHALATION the ball is squeezed. With every
INHALATION the legs are relaxing.
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The legs are stretched out
upwards to activate the back of the legs,
including the back of the knees, and with
every EXHALATION the ball is squeezed. With
every INHALATION the legs are relaxing.
Always breathe well, and you should have the
idea of stretching your heels to the ceiling
(2'21 ''). Now the muscles and tendons of the
back sides of the legs and the areas of the knee
pits are activated (2'27 ''). During exhaling
the legs are squeezed together and the ball will
be squeezed [for a maximum stimulation of the
pelvic floor] (2'30 ''). During inhaling, the
legs are relaxed, upper body is filled and the
shoulders are relaxed towards the floor (2'38
''). When exhaling, the ball is squeezed [and
the pelvic floor trained] (2'42 '').
[The idea is that the inhaled air is reaching
the heels. During exhaling the air is "pulled
off" and the legs "pull together" and therefore
are squeezing the ball together].
When the lumbar vertebrae press a little bit,
one can bend the legs slightly for a moment, but
then stretch the legs again (3'40 ''):
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![When the lumbar vertebrae press a
little bit, one can bend the legs
slightly for a moment When the
lumbar vertebrae press a little bit, one
can bend the legs slightly for a moment](d/merkblatt-inkontinenz-harn-01-d/012-wenn-Lendenwirbel-druecken-beine-etwas-anwinkeln.jpg)
When the lumbar vertebrae press
a little bit, one can bend the legs slightly for
a moment
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![Then one can stretch the legs again and
squeeze the ball between the knees each during
eath exhalation Then one can stretch the
legs again and squeeze the ball between the
knees each during eath exhalation](d/merkblatt-inkontinenz-harn-01-d/013-wieder-beine-durchstrecken-ball-zw-knien-pressen.jpg)
Then one can stretch the legs again and squeeze
the ball between the knees each during eath
exhalation
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![Then one can stretch the legs again
and squeeze the ball between the knees
each during eath exhalation Then one
can stretch the legs again and squeeze the
ball between the knees each during eath
exhalation](d/merkblatt-inkontinenz-harn-01-d/013-wieder-beine-durchstrecken-ball-zw-knien-pressen.jpg)
Then one can stretch
the legs again and squeeze the ball between
the knees each during eath exhalation
Relax the
neck and breathe gently (3'50 ''). When
inhaling, one should have the idea that the
air flows to the heels (3'52 ''). When
exhaling the neck and the shoulder area should
always remain relaxed, they should not feel
connected to the activities in the abdominal
area and leg area (4'5 '').
Always during EXHALATION squeeze the ball -
and everything super slowly, as if nothing
would happen (4'19 '').
At the end, the legs are "brought down" and
the first relaxation exercise is prepared:
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![The legs are brought down slowly The legs are brought down slowly](d/merkblatt-inkontinenz-harn-01-d/014-beine-langsam-runterholen.jpg)
The legs are brought down slowly
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![The legs are folded and hugged The legs are folded and hugged](d/merkblatt-inkontinenz-harn-01-d/015-beine-zusammenlegen+umarmen.jpg)
The legs are folded and hugged
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![The legs are folded, hugged and a
"package" is made The legs are
folded, hugged and a "package" is
made](d/merkblatt-inkontinenz-harn-01-d/016-beine-zusammengelegt-paket-machen.jpg)
The legs are folded, hugged and a "package" is
made
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Exercise 3. Relaxed rolling on the
back with legs fold together
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![Like a package there is rolling on the
back 01 to the left Like a package there
is rolling on the back 01 to the left](d/merkblatt-inkontinenz-harn-01-d/017-im-paket-auf-dem-ruecken-rollen01-n-links.jpg)
Like a package there is rolling on the back 01 to
the left
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![Like a package there is rolling on the
back 02 to the right Like a package
there is rolling on the back 02 to the right](d/merkblatt-inkontinenz-harn-01-d/018-im-paket-auf-dem-ruecken-rollen02-n-rechts.jpg)
Like a package there is rolling
on the back 02 to the right
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With this comes a relaxation like a ship on the
water (4'30 '').
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![Like a package there is rolling on the
back 03 to the left Like a package there
is rolling on the back 03 to the left](d/merkblatt-inkontinenz-harn-01-d/019-im-paket-auf-dem-ruecken-rollen03-n-links.jpg)
Like a package there is rolling
on the back 03 to the left
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![Like a package there is rolling on the
back 04 to the right Like a package
there is rolling on the back 04 to the right](d/merkblatt-inkontinenz-harn-01-d/020-im-paket-auf-dem-ruecken-rollen04-n-rechts.jpg)
Like a package there is rolling
on the back 04 to the right
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Then comes the preparation for
the second relaxation exercise:
Then the ball is taken out, the feet put on the
ground in a big distance (4'38 '').
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![The ball is taken out The ball is
taken out](d/merkblatt-inkontinenz-harn-01-d/021-den-ball-rausnehmen.jpg)
The ball is taken out
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![The legs are placed on the floor, far
apart from each other The legs are
placed on the floor, far apart from each
other](d/merkblatt-inkontinenz-harn-01-d/022-die-beine-werden-auf-boden-gestellt.jpg)
The legs are placed on the floor, far apart from
each other
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![The legs are placed on the floor, far
apart from each other and the arms lie relaxed
on the ground The legs are placed on the
floor, far apart from each other and the arms
lie relaxed on the ground](d/merkblatt-inkontinenz-harn-01-d/023-die-beine-werden-auf-boden-gestellt+arme-liegen-auf-boden.jpg)
The legs are placed on the
floor, far apart from each other and the
arms lie relaxed on the ground
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Exercise 4.
Bent the far apart legs to loosen the
lumbar pelvic area
The legs are bent alternatingly in both
directions (4'43 ''), the legs are far
apart, to the edge of the doormat, when
possible (4'45 ''), and so you let the legs
fall alternately on both sides ( 4'48 '').
The shoulders should remain on the ground
and not be detached from the ground, because
so the whole spine, especially the lumbar
area and the buttocks and hips are loosened
(4'58 '').
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![Both legs are bent to the left side 01 Both legs are bent to the left side 01](d/merkblatt-inkontinenz-harn-01-d/024-beide-beine-w-nach-links-abgeknickt-01.jpg)
Both legs are bent to the left side 01
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![Both legs are bent to the right side
01 Both legs are bent to the right side
01](d/merkblatt-inkontinenz-harn-01-d/025-beide-beine-w-nach-rechts-abgeknickt-01.jpg)
Both legs are bent to the right
side 01
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![Both legs are bent to the left side 02 Both legs are bent to the left side 02](d/merkblatt-inkontinenz-harn-01-d/026-beide-beine-w-nach-links-abgeknickt-02.jpg)
Both legs are bent to the left
side 02
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![Both legs are bent to the right side
02 Both legs are bent to the right side
02](d/merkblatt-inkontinenz-harn-01-d/027-beide-beine-w-nach-rechts-abgeknickt-02.jpg)
Both legs
are bent to the right side 02
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![Both legs are bent to the left side 03 Both legs are bent to the left side 03](d/merkblatt-inkontinenz-harn-01-d/028-beide-beine-w-nach-links-abgeknickt-03.jpg)
Both legs are bent to the left
side 03
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Exercide 5. Getting up
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![Getting up 01: The legs are pulled
together Getting up 01: The legs are
pulled together](d/merkblatt-inkontinenz-harn-01-d/029-aufstehen01-beine-zusammenziehen.jpg)
Getting up 01: The legs are pulled together
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![Getting up 02: It is getting out, the
body is rolled back Getting up 02: It is
getting out, the body is rolled back](d/merkblatt-inkontinenz-harn-01-d/030-aufstehen02-ausholen.jpg)
Getting up 02: It is getting out, the body is
rolled back
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![Getting up 03: Roll forward Getting up 03: Roll forward](d/merkblatt-inkontinenz-harn-01-d/031-aufstehen03-rolle-vorwaerts.jpg)
Getting up 03: Roll forward
![Final position cross-legged Final position cross-legged](d/merkblatt-inkontinenz-harn-01-d/032-abschlussstellung-im-schneidersitz.jpg)
Final position cross-legged
If this
exercise is done on a daily basis then the
physical condition will improve a lot, you
will soon feel the difference (5'20 '').
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