Kayangel
28-01-2008, 02:20 PM
Who does theres everyday?? I havent even started doing mine :shame: BUT i am going to start today.
For these of us who dont do theres or forget i thought this thread would be a good reminder.
Try the following exercise:
• Place one hand at the top of your bump and the other on one of your shoulders. Breathe normally for four or five breaths.
• If you are breathing in a relaxed manner, you should find that the hand on your tummy moves up and down more than the hand on your shoulder. If this is not happening, try to stop your shoulders moving but don't try to make your tummy move - this should happen naturally.
• Once you have mastered this, gently pull up and in "down below" as you breathe out. When you are learning, don't try to pull up so hard that you have to hold your breath - begin with a gentle contraction until you have managed to co-ordinate your contraction with a breath out.
• Try then to hold a contraction for a few seconds whilst you continue to breathe in and out as normal.
• You may feel your lower tummy muscles tightening - this is not a problem. If you are tightening your upper tummy muscles (above your belly button) then you are trying too hard! Go back to the breathing exercise and start again.
You should aim to be able to hold a pelvic floor contraction for 10 seconds whilst breathing normally. If you lose your breathing control, stop and start again.
For these of us who dont do theres or forget i thought this thread would be a good reminder.
Try the following exercise:
• Place one hand at the top of your bump and the other on one of your shoulders. Breathe normally for four or five breaths.
• If you are breathing in a relaxed manner, you should find that the hand on your tummy moves up and down more than the hand on your shoulder. If this is not happening, try to stop your shoulders moving but don't try to make your tummy move - this should happen naturally.
• Once you have mastered this, gently pull up and in "down below" as you breathe out. When you are learning, don't try to pull up so hard that you have to hold your breath - begin with a gentle contraction until you have managed to co-ordinate your contraction with a breath out.
• Try then to hold a contraction for a few seconds whilst you continue to breathe in and out as normal.
• You may feel your lower tummy muscles tightening - this is not a problem. If you are tightening your upper tummy muscles (above your belly button) then you are trying too hard! Go back to the breathing exercise and start again.
You should aim to be able to hold a pelvic floor contraction for 10 seconds whilst breathing normally. If you lose your breathing control, stop and start again.