经常被忽略的核心钥匙

朱莉娅·马拉科夫(Julia Malacoff)
经过朱莉娅·马拉科夫(Julia Malacoff)
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经常被忽略的核心钥匙

The pelvic floor isn’t a body part we necessarily think much about. But, if you’ve ever given birth, you’re definitely familiar with it. Even if you haven’t, it’s worth learning about.

“The pelvic floor refers to the muscles and tissues that make up the bottom inside of the pelvis,” explains梅利莎·道林,物理治疗师和教练。“想象一下骨盆是一个碗。骨盆底是那个碗的底部。它充当支撑我们的器官并构成核心系统的底部的吊索。”因此,基本上,它支持您腹部的一切。

这是一个非常酷的事情:通过加强骨盆底并学习如何在运动和日常生活中使用它,您可以变得更强壮,在某些情况下会感觉更好。

WHY CARE ABOUT YOUR PELVIC FLOOR?

“每个人都有骨盆底,就像体内的任何其他肌肉一样,必须经常伸展并加强其功能,”肯德拉·科佩·菲茨杰拉德(Kendra Coppey Fitzgerald),产后纠正锻炼专家,教练和瑜伽老师。她说,骨盆底就像您的核心的基础,因此是您的整个身体。

“当您知道如何很好地使用骨盆底时,您的粉底稳固而坚固。如果您的骨盆底粉底较弱或不稳定,那么身体的其余部分将创建补偿模式以弥补这种弱点,” Fitzgerald补充说。

那是什么样的?道林说:“如果您的骨盆底部薄弱或紧绷,您可以发展尿失禁,这是Pee泄漏出去而无需控制它的时候。”“它的范围从运球到完全失控,导致湿裤。”您可能不会认为这是一个问题,但是令人惊讶的人数在运动过程中遭受尿液损失。“有些人甚至跳过练习,例如插孔,盒子跳跃,跑步和burpees,因为泄漏,这可能会非常令人沮丧。”

但是在骨盆底上工作可以帮助减轻这些问题。“学习如何使用骨盆底的一些主要好处更好的核心力量, fewer episodes of leaking or peeing when you laugh, sneeze, cough or jump, faster healing of diastasis recti (abdominal separation, usually after pregnancy), and better (or less painful) sex,” Fitzgerald says.

And yes, men have a pelvic floor, too. “Men who focus on pelvic floor training can have better athletic endurance and speed, less back pain from having a stronger core, overall better fitness, and better sex, too,” Fitzgerald notes. “I like to think of the pelvic floor as the secret door to the next level of fitness in everyone. Once you enter into well-rounded pelvic floor training, you can unlock new levels of fitness from your foundation up.”

骨盆底练习

You may have heard of kegels before, but it turns out, “squeezing” your pelvic floor is just one part of making it stronger. You need both a contraction and a release to use it properly, Fitzgerald says. “Most often, we forget about the release, which can lead to an overactive, tight and weak pelvic floor. A tight pelvic floor can’t contract as much as it should if it can’t also lengthen. Sometimes ‘strength’ in the pelvic floor is gained by learning to relax it correctly.”

Here, four exercises to help you do that.

1.骨盆底呼吸

By learning pelvic floor breathing, you can practice using your pelvic floor in virtually any exercise, as well as in everyday life.

举动:首先,抓住一个稳定球。坐在它的顶部,吸气并释放骨盆底,然后呼气,挤压并抬起骨盆地板。在每次锻炼之前,请进行两组10次呼吸。

2.硬拉/臀部铰链

菲茨杰拉德说:“这是我最喜欢的练习之一,因为这是将骨盆底训练纳入日常生活的好方法。”我们不断地弯腰并捡起东西,每次您这样做时,这都是练习骨盆底订婚的机会。

举动:Hinging at the hips (not at the waist), inhale and release the pelvic floor as you bend over, then exhale as you squeeze and lift the pelvic floor and stand up using your glutes. Do three sets of 10 reps each.

3.骨盆地板挤压

根据菲茨杰拉德(Fitzgerald)的说法,这项练习非常适合那些在骨盆底上感到收缩的人。

举动:躺在你的背部,膝盖弯曲,脚佛罗里达州t on the floor, then place a small ball (5–6 inches in diameter) between your knees. Inhale and release the pelvic floor, then exhale and gently squeeze the ball with your inner thighs as you squeeze and lift the pelvic floor. Do two sets of 15 breaths each.

4. SQUATS

“Squatting is an amazing exercise for improving pelvic floor strength,” Dowling says.

举动:Use the same breathing techniques outlined above, inhaling as you squat, exhaling as you stand back up. Start without weight, and if you can perform these without leaking or pain, move on to goblet squats. Do three sets of 10–15 reps each.

什么时候看专业人员

尽管您可以自己做很多工作来使骨盆底正常工作,但在某些情况下,您需要专家帮助。

“如果您在骨盆地板上感到沉重(就像某种东西从体内掉下来),始终渗出或锻炼中间,或者在骨盆或腹股沟中疼痛,请参观骨盆底物理治疗师(PT)或职业治疗师(OT),”菲茨杰拉德建议。“所有育有婴儿的妇女(阴道出生和剖宫产分娩)都应安排与骨盆物理治疗师进行几次访问,然后再开始进行产后运动。”

About the Author

朱莉娅·马拉科夫(Julia Malacoff)
朱莉娅·马拉科夫(Julia Malacoff)

朱莉娅(@jmalacoff) is a seasoned writer and editor who focuses on fitness, nutrition, and health. She’s also a certified personal trainer and Precision Nutrition Level 1 coach. Based in Amsterdam, she bikes every day and travels around the world in search of tough sweat sessions and the best vegetarian fare.

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