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Anti-Stress Workout: These pelvic floor exercises relax

It provides an unhealthy night, weighs over the weight of the vagina and stimulates the development of the disease: stress is a poison for our body. While most people know which situations can cause an unpleasant feeling, very few of them know how to calm it down. Yoga, a deep breath or a walk in the fresh air will be given as a tip – but we want to think outside the box and therefore represent an unusual new technique of relaxation: the training of the pelvic floor.

Pelvic floor and stress – is there a link?

A strong bony musculature that forms a floor for the pelvis and abdominal organs similar to a hammock – is essential for a healthy body. Well-trained muscles protect women from incontinence, improve posture and feel the body, and have a positive effect on sexual life. There also appears to be a neuromuscular link (the nervous and muscular fibers react to each other) between the pelvic floor and the stress sensations. This means that the pelvic cavities of the muscles decrease and strain under stress. If this condition persists (although we are already in a stressful situation), the body may become stuck in stress signals, and the adrenal gland responsible for producing stress hormones such as cortisol, epinephrine or norepinephrine is depleted. We feel energetic, tired, anxious, barely concentrated and under pressure even at a low load. Slimming digestion or libido loss may also be associated with adrenal fatigue.

However, the connection between the pelvic floor and the floor can also be explained from a spiritual point of view: in traditional medicine of the East, the pelvic floor denotes the root chakra, for example. It is thought that there are feelings like fear, worry or stress. However, if they are displaced, it can also lead to a blockade that needs to be solved to finally feel completely relaxed and relaxed in his body.

These exercises help relax the pelvic floor – and ease stress

Stress Solution? Likewise, relaxed, though powerful muscles of the pelvic floor. Through targeted exercises, you can achieve this state of affairs – successfully reduce stress and help the body to better deal with it in the future.

Exercise 1: Bow and stretch

  • Tools Needed: sponge ball
  • Repeat: 8 to 10 times

For this exercise, sit in a comfortable lotus lotion on the floor or on the podium. Then place a soft spongy ball directly beneath your bones so that the bottom of the pelvis can be developed over it. His hands were on his knees. Then take a deep breath and push away at the same time. The chisel forms a beautiful bow, the chest opens and the look is directed towards the ceiling. Then slowly exhale and go ahead in the interpretation. The backs become round, the tip of the nose points toward the navel. The ball can be rolled lightly forward. Then you repeat the moves.

Exercise 2: One Foot Split

  • Tools Needed: sponge ball
  • Repeat: 3 times per side

Sit comfortably on the mat and put the ball of the sponge under your thumb again. Ankle left foot, so knee points out and foot leg is supported on the ball. Instead, stretch your right leg sideways – as if you are doing one-sided cut-off. Breathe and exhale and let the bottom of the pelvis intentionally leap to the ball. When you breathe the next time, lift your left arm, squeeze and fold the upper part of the body to the right. The left arm extends over the head and touches the tibia of the right leg. Keep short and return to the starting position. Then repeat from the other side.

Exercise 3: Rolling Stone

  • Tools Needed: Tennis Ball
  • Repeat: 1 time per page

Lie on your back on the carpet. Take the tennis ball and set it right to the right of the trick. Put as much body weight as you feel comfortable. Then slowly stretch the bottom of the pelvis and the outer muscles of the hook with the ball. Turn over the tonsils and around the ischial tuberosities. At very uncomfortable points, you can consciously stay a little longer and make small ball circles on it. Repeat the process to the left.

Exercise 4: Circulating Pool

The starting point for this exercise is a quadruple stand. Then the sink forward on the elbows. Put your head on your hands (you can also make your hands as support). Then pay attention to the bottom of the pelvis – feel where it lies and consciously breathe in this place. Then gently tap the pelvic floor muscles and relax. Release after three repetitions and slowly tilt the bowl back and forth. She takes the back of the coat of arms in a light hollow cross. If you master the exercise well, you can also use the bow and pelvis for circular movements, as if you were drawing a circle in the air.


Sissel Pilates Soft Ball, Yoga Gymnastics Training Therapy, 22cm, Blue


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