Urinary incontinence 01 after birth

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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 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

presented by Michael Palomino (2019)

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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 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

Muscles become loose - have to be tightened again

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 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 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 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

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

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 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

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 folded and hugged

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 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 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 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

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 right side 01

Both legs are bent to the left side 02

Both legs are bent to the right side 02

Both legs are bent to the left side 03

Exercide 5. Getting up

Getting up 01: The legs are pulled together

Getting up 02: It is getting out, the body is rolled back

Getting up 03: Roll forward

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 '').

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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 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 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 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

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
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 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	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 folded and hugged
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 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 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 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

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

Exercide 5. Getting up
Getting up 01: The legs are pulled together	Getting up 02: It is getting out, the body is rolled back
Getting up 03: Roll forward 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 '').