Pelvic floor & Deep core exercise

 

Pelvic floor and deep core exercises are crucial for maintaining good overall health and well-being, especially for those who have back pain or pelvic issues. These exercises help to strengthen the muscles in the lower abdominal area and pelvic floor, which can help to improve stability, support, and overall strength of the lower back and pelvis region.

Here are some important pelvic floor and deep core exercises that can help to improve lower back pain:

1. Bridge Pose: Lie on your back with your knees bent and feet flat on the floor, and press into your heels to lift your pelvis off the floor. Hold for 5-10 breaths and repeat 2-3 times.

2. Bird-Dog: Get on all fours, with your hands directly below your shoulders and your knees below your hips. As you breathe in, lift your right arm and left leg straight out towards the ceiling, and then bring them back to the starting position. Repeat on the other side.

3. Side Plank: Lie on your left side, with your left elbow directly below your shoulder. Raise your hips so that your body makes a straight line from your head to your feet. Hold this position for 5-10 breaths and repeat on the other side.

4. Pelvic Floor Curls: Lie on your back with your knees bent and feet flat on the floor. Press your lower back into the ground, and lift your pelvis a few inches off the floor. Hold for a few seconds, and repeat 10 times.

5. Cobra Pose: Lie on your stomach, with your palms on the floor below your shoulders. As you exhale, lift your chest off the floor, while keeping your buttocks and legs on the ground. Hold for 10 breaths, and repeat 2-3 times.

Remember to perform these exercises slowly and gently, and avoid any exercise that causes pain or discomfort. It is recommended to consult a qualified physiotherapist or doctor before starting any exercise routine, especially if you have back pain or pelvic issues.