Top 3 Home Exercises for Pelvic Floor Dysfunction | PCNS Training

Posted on December 14, 2022

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Hi ladies, I’m here to talk to you about the top three activities that you can do at home to help your pcns. Now your pcns is composed of four different parts, your respiratory diaphragm, your core muscles, your low back, and hips and your pelvic floor diaphragm. So we have to train all components of that not just one or the other. One of the best activities you could do at home to help train your respiratory diaphragm is just some deep breathing activities. So breathing in through your nose and exhaling through your mouth helps expand and contract your diaphragm so they go in through the nose, out the mouth, while you my ribcage to open up and get my ribcage to contract all at once. So it helps my respiratory diaphragm learn how to control inner abdominal pressure. Now when you do your deep breathing at home, you want to do to about three to five deep breaths at a time. And to make it a little bit more challenging, you can add in a little bit of a pause. So that means holding your breath for two to five seconds there. And they go into nice big exhale on the way out. Training that respiratory diaphragm helps establish a neuromuscular connection between all bits of the pcns second grade activity do at home is our lunge matrix that we do here at Gymnazo, lunge matrix helps mobilize and stabilize the hips in all three planes of motion, it hits different muscle groups and it gets the hips elongating in different ways. We call an anterior lunges, just a normal straightforward lunge. So you get nice little hip extension on that backside hip loading in that front, we have a lateral lunge, which takes you off to the side, it’s really good to be straight. So you get a little bit lengthening through my adductor and then a transverse plane or rotational lunge were actually opened up about 135 degrees. So to get my hips to really open up here, and lunging into that, and coming back home, you could do a series of lunges where you do three to five in each plane of motion on each leg. And that helps build great mobility and stability throughout your hips. The last great activity do for your abdominals, we’re going to work against gravity for this one is in a plank position. So you would actually take to the floor. There’s a couple of different ways you can do this. You can go from hands and feet. And you can also go from hands and knees or you can tweak it to the elbows as well. Great activities do a little we call contralateral opposite hand opposite foot. So I’m going to reach my left leg out, right arm straight in front. So I get the most lengthening through my core all the way from that left pinky toe all the way to that right pinky finger and I would do about eight to 10 each side for that one. And yeah, those are some great activities to do at home. I would couple all three of those together at a time. Maybe go through them three to five times. Each takes about 10 minutes.