Pelvic see saw exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pelvic see saw )

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Name of exercise  AROM lumbar flx/ext supine (pelvic see-saw)
Other names of exercise Pelvic see saw
Description of exercise Pelvic see saw exercise is a simple yet effective workout that targets the muscles in the pelvic area. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Place a small ball or pillow between your knees. Engage your core muscles and lift your hips off the ground, squeezing the ball or pillow between your knees. Hold for a few seconds and then slowly lower your hips back down. This exercise helps to strengthen the pelvic floor muscles, which can improve bladder control and support the organs in the pelvic region. It is also beneficial for improving overall core strength and stability.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back with knees bent.
  • Arch low back.
  • Slowly flatten the lumbar one segment at a time from hips upward.
  • At the end the hips should slightly raise off table.
  • Hold hips up for 5 seconds, then reverse sequence.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Adduction, Flexion, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved core strength
  • Increased flexibility
  • Better balance and coordination
  • Toned pelvic floor muscles
  • Improved posture
  • Increased pelvic stability
  • Reduced risk of incontinence
  • Improved sexual function
  • Reduced back pain
  • Improved overall fitness

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Pelvic see saw exercise is a beneficial exercise for strengthening the pelvic floor muscles, which can help with bladder control, sexual function, and overall pelvic health. However, there are certain situations where it may be best to avoid this exercise. Firstly, if you have a pelvic floor disorder or are experiencing pelvic pain, it is important to consult with a healthcare professional before attempting this exercise. They can help determine if it is safe for you and provide modifications if needed. Additionally, pregnant women should avoid this exercise, especially in the later stages of pregnancy, as it can put strain on the pelvic floor muscles and potentially cause complications. If you have recently given birth, it is important to wait until your body has fully healed before attempting this exercise. This can take several weeks or months, depending on the individual. Overall, it is important to listen to your body and consult with a healthcare professional before attempting any new exercise, especially if you have a history of pelvic floor issues.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Use proper form and technique
  • Start with a small range of motion and gradually increase
  • Keep your core engaged throughout the exercise
  • Avoid arching your back
  • Do not force the movement, listen to your body
  • Breathe continuously and evenly
  • Use a stable surface or equipment
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Urinary incontinence
  • Pelvic pain
  • Pelvic organ prolapse

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    Frequently asked questions

     

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