PELVIC REHABILITATION
Pelvic rehabilitation relies on re-gaining and maintaining muscle control. Strengthen the pelvic floor and Transversus Abdominis muscle with Pelvic Clock® exercise program.
EXERCISES FOR pelvic floor DYSFUNCTION
Pelvic Floor Muscles aka PC Pubococcygeus
There are many different pelvic floor dysfunctions.
But from the physical rehabilitation point of view, they can be divided into two main categories: Too loose or too tight.
“Hammock” Pelvic Floor (too loose)
Hypotonic pelvic floor is usually compared to a bag of groceries or a hammock. The lack of muscle tone and sagginess can be caused by pregnancy, childbirth, obesity, heavy lifting, constipation, or old age.
“Trampoline” Pelvic Floor (too tight)
Hypertonic pelvic floor is often compared to a tight mini-trampoline. Caused by an injury, irritation of the pudendal nerve (pudendal neuralgia), high levels of stress, fear, or anxiety. Excessive muscle tension in the pelvic floor can be painful.
Transversus Abdominis
How do I know which exercises are right for me?
The rehabilitation of the pelvic floor muscles (aka PC) is a long-term process ideally guided by a qualified pelvic physical therapist, who selects appropriate exercises for each specific case.
Kegel exercise, a contraction of the pelvic floor that helps to strengthen weak PC muscles and tighten loose “hammock”.
Reverse Kegel is the opposite of a Kegel contraction. It’s a stretching exercise that helps to release spasms, lengthen tight pelvic floor muscles, and relieve pelvic pain.
Once you’ve mastered Kegel or Reverse Kegel exercises, you can add the next layer of exercises.
Pelvic Clock exercises improve coordination, restore muscle balance in the pelvis, and take your pelvic muscle control to a new level. Learn more
Pelvic Clock® exercise for the “Hammock”
Related studies have suggested that a simultaneous contraction of the pelvic floor and deep core muscles is nearly 70% more effective at reducing urine loss episodes.
Get into the starting position. Bend your knees and press your feet into the ground.
EXHALE completely.
TILT your pelvis in the direction of your head, toward the 12 o’clock marker.
CONTRACT your pelvic floor muscles.
HOLD the contraction for 5 seconds.
INHALE.
RETURN to the starting position.
RELAX your pelvic floor muscles.
Repeat 10 times.
Pelvic Clock® exercise for the “Trampoline”
Get into the starting position. Bend your knees and press your feet into the ground.
INHALE
TILT your pelvis in the direction of your feet, toward the 6 o’clock marker.
3. INFLATE your belly, sending the air pressure of your breath towards your feet.
4. EXPAND your abdominal and pelvic floor muscles. You should feel the stretch within your abdominal cavity.
5. HOLD this STRETCH for 5 seconds.
6. EXHALE.
7. RETURN to the starting position.
8. RELAX your pelvic floor muscles.
Repeat 10 times.
PRODUCT WARNINGS
Consult your physician or healthcare provider before performing any exercise program using this product for appropriate exercise advice and safety precautions. This product and its instructions are not intended to replace the advice and guidance of your physician or healthcare provider.
Exercises using this product should be performed in a slow and controlled manner. If you have trouble breathing or otherwise feel sick while using this product, stop and contact your physician or healthcare provider.
Be sure to read and follow the instructions as provided. Use only as intended and at your own risk. The manufacturer, Flect LLC, and its distributors assume no liability or responsibility for accidents or injury to persons or property that might result from the use of this product.
Do not use in areas of skin irritation. Stop using product if bruising occurs.
This product is not a toy. Keep out of reach of children and pets.
You may clean this product with mild soap and water. Dry with a cloth and store in a cool, dry place out of direct sunlight.