每日練習：Pelvic Exercises

 

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Exercises targeting the muscles surrounding the pelvis can help improve stability, mobility, and overall function. Here are some exercises that focus on the muscles of the pelvic area, including the glutes, hip flexors, and pelvic floor: Pelvic tilt: Lie on your back with your knees bent and feet flat on the floor. Flatten your lower back against the floor by tilting your pelvis upward and contracting your abdominal muscles. Hold for a few seconds, then release. Bridge: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press through your heels to lift your hips off the ground, squeezing your glutes at the top. Lower back down slowly and repeat. Clamshell: Lie on your side with your knees bent at a 90-degree angle and your feet together. Keep your feet touching as you lift your top knee, opening your legs like a clamshell. Lower your knee back down and repeat on the other side. Fire hydrant: Start on your hands and knees with your back flat. Lift your right knee out to the side while keeping your knee bent at a 90-degree angle. Lower your knee back down and repeat on the other side. Hip flexor stretch: Kneel on one knee, with the other foot flat on the floor in front of you. Gently push your hips forward, keeping your upper body straight, until you feel a stretch in your hip flexor. Hold for 20-30 seconds and switch sides. Pigeon stretch: Begin in a plank position. Bring your right knee forward, placing it behind your right wrist, and extend your left leg straight behind you. Lower your body onto your forearms or all the way down to the floor, feeling a stretch in your right hip. Hold for 20-30 seconds and switch sides. Leg swings: Stand next to a wall or other support. Swing your right leg forward and backward in a controlled motion, gradually increasing the range of motion. Repeat on the other side. Kegel exercises: Contract your pelvic floor muscles, as if you are trying to stop the flow of urine. Hold for a few seconds, then release. Repeat in sets of 10-15 contractions.