Six of the ten females They experience some kind of disorders associated with Weakening the hip base in Spain Yet, the knowledge and awareness of the importance of this part of the anatomy is still very low.
The hip floor is a set of muscles They keep the elements in the pelvis (Such as the uterus, the bladder, and the rectum) and, if this substance fails, it occurs. On the other hand, to tons it Improves sexual relationships Also, during childbirth, they help breaking the baby head and producing a Represents the abbreviation Causes the desire to push in the womb.
For this reason, it is very important to use it, but we have no time to keep exercises. For that reason, Lola ibis, hip physiotherapist And close co -coordinator, during the presentation of the Hip Laboratory, shared a custom 5 simple exercises to do from the chair that allows the abdominal and hip site to implement in 5 minutes, Especially for women who sit in front of the computer and spend several hours spent
1. The initial state
To start, Sit in your iscons with your legs well supported on the groundKeeping straight and relaxed shoulders on your back. Create a slow wrinkle of the pelvic floor muscles and keep that wrinkle between five to ten seconds, as you tried to prevent a gas escape.
Then, relax the muscles during the same period. Repeat this exercise five times. This practice Especially strengthens the base tone of the pelvic muscle and helps to calm the bladder. Next, make quick wrinkles: Make a contract and rest for a second, and repeat this cycle ten times. This second exercise focuses on Improve the control and closure of the spinkers.
2.
Sit down on the floor with straight and feet on your back. Slowly lean the waist forward and backwards, focusing on the movement only on the waist, without engaging the rest of the trunk. The movement should be liquid and controlled, and it should be repeated for about thirty seconds for about eight to ten times. This exercise It helps to release the Sacro-bangle joint and eliminates the lower back tension.
3. Stomach activation and pelvic floor
To activate the deep stomach with the hip site, Place a hand in your belly to learn about the movement. Inhale deeply when stretching the column and expands the ribs to the sides.
When breathing, it reduces the abdomen and takes it inside and takes it slightly, and you want to bring it to the navel column. Keep that contraction for ten seconds without losing stomach processing. Repeat this exercise four times, approximately one and a half minutes. This practice Strengthens the deep stomach and improves the posture.
4. The abdomen and pelvic movement
Sit down, relax straight back and legs on the floor, and gently raise a foot of a few centimeters from the ground. When you do, activate the lower abdomen and hold that wrinkle for five seconds, making sure the movement is controlled and sensible. Repeat this exercise four times and if you want between the two legs, change the total in a total of thirty seconds. This exercise It supports the implementation of the deep stomach and improves pelvic movement without creating visible tension.
5. Conscious breathing
Finally, close your eyes and do three deep breaths and attract attention to your body. When each inhalation, it allows it to relax naturally without compulsion of the abdomen and the hip floor. This conscious breathing, you can maintain about thirty seconds, Helps to release the diaphragm and supports the best spiralProviding a sense of peaceful and internal connection.
In the words of the Physiotherapy Lola ibas: “These exercises help to improve the tone of the deep muscles, eliminate tensions in the lower back, and strengthen the posture. All of which are just five minutes.” In addition, it also highlights the importance of normalizing the conversation about the hip site: “Although one of the four women in Spain suffered from this area -related malfunctions, it is a prohibited. Therefore, initiatives, such as the pelvic laboratory, provide practical information for the basic, and the fullest taking care of health. ”
