Kontakt /
                      contact     Hauptseite / page
                      principale / pagina principal / home     zurück / retour / indietro / atrás / back
D -
ESP - F - IT - NL 

Note: Urinary incontinence 01 after birth

The yoga exercise for the pelvic floor with the ball between the knees - Mother Earth has got it

The ball
                                  is held between the bent knees and the
                                  arms are stretched flat and open
                                  half-way
The ball is held between the bent knees and the arms are stretched flat and open half-way

The legs are stretched out
                                    upwards to activate the back side of
                                    the legs, including the back of the
                                    knees, and with each EXHALATION the
                                    ball is squeezed. With every
                                    INHALATION the legs are relaxed.
The legs are stretched out upwards to activate the back side of the legs, including the back of the knees, and with each EXHALATION the ball is squeezed. With every INHALATION the legs are relaxed.

Relaxation exercise: both
                                      legs are bent to the left 01
Relaxation exercise: both legs are bent to the left 01

presented by Michael Palomino (2019)
Teilen / share:

Facebook








Yoga with a ball against urinary
                            incontinence 02 - this is the ball
Content

The yoga exercise with the ball between the knees to cure incontinence after a birth


Exercise 1: Put the ball between your knees and move it forward and backward
Exercise 2: Stretch your legs upwards and squeeze the ball each time during exhalation
Exercise 3. Relaxed rolling on the back with legs fold together
Exercise 4. Bent the far apart legs to loosen the lumbar pelvic area
Exercide 5. Getting up



Urinary incontinence 01 after birth

The ball is held
                                between the bent knees and the arms are
                                stretched flat and open half-way
The ball is held between the bent knees and the arms are stretched flat and open half-way

The legs are stretched out
                                  upwards to activate the back side of
                                  the legs, including the back of the
                                  knees, and with each EXHALATION the
                                  ball is squeezed. With every
                                  INHALATION the legs are relaxed.
The legs are stretched out upwards to activate the back side of the legs, including the back of the knees, and with each EXHALATION the ball is squeezed. With every INHALATION the legs are relaxed.

Relaxation exercise: both legs
                                    are bent to the left 01
Relaxation exercise: both legs are bent to the left 01


Muscles become loose - have to be tightened again

Yoga
                          with a ball against urinary incontinence 02 -
                          this is the ball
By pregnancy, the entire pelvic area is overstretched. After birth, the muscles in the pelvic area are "loose" and often the urinary sphincter does not close properly. Therefore, the muscles have to be "normalized" with exercises.

This normalization of the muscles in the pelvic region can be done e.g. with simple yoga exercises with a ball between the knees. Exercises with the ball between the knees stimulate the entire pelvic area and thigh area for normalizing the pelvic floor in a few months. When these exercises are done daily, after 1 month, the affected woman will feel noticeable improvements - says the yoga master in the accompanying text.
"I guarantee results if you do this tutorial every day for 1 month!!"
(original Spanisch: ¡¡Garantizo resultados si realizas este tutorial todos los días durante 1 mes!!)
Video: Yoga after birth for pelvic base & abdomen (5'26'')
(original Spanisch: Yoga PostParto suelo pélvico & abdomen)

Video: Yoga after birth for pelvic base & abdomen (5'26'')
(Vídeo: Yoga PostParto suelo pélvico & abdomen (5'26'')
https://www.youtube.com/watch?v=6ejZdvZc6Qs - YouTube channel - Nata Zen - installed on Feb.2, 2018


The exercises with the ball between the knees for the stabilization of the pelvic floor after birth
Yoga
                          with a ball against urinary incontinence 01 -
                          the yoga master  
Yoga with a ball against urinary incontinence 01 - the yoga master
Yoga
                          with a ball against urinary incontinence 02 -
                          this is the ball
Yoga with a ball against urinary incontinence 02 - this is the ball


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
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



Exercise 1: Put the ball between your knees and move it forward and backward

Now the ball is placed between
                          the bent knees 01
Now the ball is placed between the bent knees 01
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


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


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
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
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

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 '').




Exercise 2: Stretch your legs upwards and squeeze the ball each time during exhalation

Now comes a "candle" with ball:

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
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.
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.

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.
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 ''):

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
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

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

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:

The legs are brought down slowly
The legs are brought down slowly
The legs are folded and hugged
The legs are folded and hugged
The legs are
                          folded, hugged and a "package" is
                          made
The legs are folded, hugged and a "package" is made



Exercise 3. Relaxed rolling on the back with legs fold together

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
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

With this comes a relaxation like a ship on the water (4'30 '').

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
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



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 '').


The ball is
                          taken out
The ball is taken out
The legs are
                          placed on the floor, far apart from each
                          other
The legs are placed on the floor, far apart from each other
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



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 '').
Both legs are bent to the left side 01
Both legs are bent to the left side 01

Both legs are bent to the right side
                          01
Both legs are bent to the right side 01
Both legs are bent to the left side 02
Both legs are bent to the left side 02
Both legs are bent to the right side
                          02
Both legs are bent to the right side 02
Both legs are bent to the left side 03
Both legs are bent to the left side 03



Exercide 5. Getting up

Getting up 01: The legs are
                          pulled together
Getting up 01: The legs are pulled together
Getting up 02: It is
                          getting out, the body is rolled back
Getting up 02: It is getting out, the body is rolled back
Getting up 03: Roll forward
Getting up 03: Roll forward

Final position cross-legged
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 '').





Teilen / share:

Facebook









^