Page 35 - Seniors Toady - September Issue 2020
P. 35
experience better control than before, you hips
know the pelvic floor exercises are working. Keeping your back lower back braced, lower
your body into a squat
Tighten your pelvic floor muscles and push
your hips up off the floor, keeping your back
straight
Hold this position for 10 seconds
Release
Repeat 10 times.
Bird dogs
Start on all fours, making sure to keep your
You can do pelvic floor exercises anytime, anywhere wrists aligned under your shoulders, and
Squats your knees under your hips
Keep your feet hip width apart Be sure to keep your head facing down so
Engage your ab muscles (and tighten your your spine is in alignment
pelvic floor, too!) Tighten your abs, lower back, and pelvic
Keeping your lower back braced, lower your floor muscles
body into a squat Simultaneously raise your right arm and
To avoid injury, make sure your knees stay left leg until they are straight. Do not raise
in line with your toes your head. Hold this position for five
Rise back up to standing position seconds
Repeat 10 times. Lower your arm and leg back to starting
position while maintaining stability.
Perform the same movement, but with your
left arm and right leg. Hold for five seconds
Repeat five times on each side.
Bridges
Lie on the floor
Bend your knees and place your feet firmly When starting this exercise, be sure to keep your
on the floor, your knees in line with your head facing down so your spine is in alignment
SENIORS TODAY | ISSUE #15 | SEPTEMBER 2020 35
