Squats for Pelvic Floor Self-Care

Squats are one of the most effective ways to improve your pelvic floor and your whole body by building muscle groups and strengthening joints. If you do a few at a time you can increase your heart rate too. By squatting on a regular basis you are supporting your body to keep the natural curve at the small of your back and the pelvic floor muscles from being tight. Doing a proper squat is extremely important to protect your body of strain or injury.

Squats are done with your own bodyweight and can be done anywhere at anytime. You might get funny looks doing them in the grocery line but hey who knows you might get someone to join you!

Because of the utilization of a large amount of muscle groups they also help us lose fat and gain muscle. They help with flexibility and balance. Which is so important to good health as we get older!

Increasing the strength in your knees and hips (and entire body) reduces your chance of injury while doing everyday life things such as shoveling the driveway or standing up and sitting down.

Proper squats is incredibly simple. Stand with your feet slightly wider than your hips.  Your toes should be pointed slightly outward.

Look straight ahead and pick a spot on the wall in front of you. You’ll want to look at this spot the entire time you squat, this will help keep your balance.

You can hold your arms straight out in front of you, parallel to the ground. Keep your spine in a neutral position. This means don’t round your back, but also don’t hyper extend and over accentuate the natural arch of your back.

Your weight should be on the heels and the balls of your feet,  wiggling your toes will help you to have your weight equally distributed on your foot.

Keep your entire body tight during the full squat!

Now, breathe in, break at your hip and push your butt back.  Keep sending your hips backwards as your knees begin to bend.  It’s important that you start with your hips back, and not by bending your knees.

With a straight back and a neutral spine your chest and shoulders up. Are you looking straight ahead at that spot on the wall?

As you squat down watch your knees, are they in line with your feet not moving out in front of them to far or coming together?  You want to see your toes throughout the full movement.

Squat down until your hip joint is lower than your knees. Your hip joint is where your legs attach to your body.

Coming back up is just as important as getting down. Remember to keep your body tight, balance on you the balls and pads of your feet, be sure your knees are in alignment with your feet and you can see your toes. Breath and come up!

Great job!!! Now do it again, Come on you know you want to!!!

TIP: It is very common to need to build up to doing a full squat. From our life style we sit to much and wear improper shoes. This causes our leg muscles to be tight. Folding a blanket, yoga mat or using a half round foam block under your heels the first several times you squat will offer you success. As you condition your body for this movement you can remove or lower your props.

For more information on Pelvic Floor Self-Care or/and a Comprehensive approach to Health visit www.WholisticHeart.com