One of the most effective ways what we do not let our sexuality live is to keep the pelvis clamped. By doing this, we create an energy block in the entire genital area and lower back, so as not to pay attention to the sensations arising there. But by “pinching” any part of the body, we affect our whole life as a whole! Constriction and tension always spread further.
If my pelvis is tight - I can't walk freely because my hips can't rotate, so my arms don't move naturally and easily anymore, my shoulders tense up. Pain in the lower back is often associated with chronic pelvic tightness. The same reason leads to problems with the hips and knees.
As you can see, it's not just about sexuality anymore. If you have never thought about an orgasm, never experienced it and did not particularly want to, do this exercise for the benefit of the whole organism.
Lie on your back with your knees bent. The feet are completely on the floor.
Repeat each movement at least ten times, slowly, gently and lovingly. Be fully present in your movements.
Imagine a dial on your body, as we did when breathing exercises: 12 o'clock - heart, 6 - knees, 3 and 9 o'clock - left and right thighs, respectively. The center of the dial is your tailbone touching the floor.
Slowly move the pelvis in a circle from 12 to 6 hours and back. It is insignificant in amplitude,
smooth movement. Your buttocks should not come off the floor.
Now move from 3 to 9 and back. Do not move your knees from side to side - the movement is made only by the pelvis.
Now describe a full circle in a clockwise direction: 12 - 3 - 6 - 9 - 12. Try to keep the circle as even as possible. If you move slowly enough, you will notice where the circle gets "crooked".
Move in the opposite direction. Remember - we move gently, with feeling!
With practice every day, you can add new numbers to your “clock” while being more aware of where your pelvis is on the clock face. The pelvic muscles are some of the strongest in the body, and their release will affect all other body movements. You can perform pelvic rotation while sitting or standing. In the latter case, it will be like belly dancing or Hawaiian dances.
Over time daily activities you will surely notice that your bodily sensations have become fuller, richer. Perhaps you will become more aware of the genital area and perhaps for the first time in your life feel the flow of energy pouring from your sexual center. Many of my clients were frightened by this feeling at first. They were afraid that their liberated sexuality would force them to do something not quite decent - for example, go to a bar and pick up a stranger.
Connecting with the flow of our own sexuality does not make us out of control. Opening up to your feelings does not necessarily mean expressing them anywhere! This is not necessary at all. We ourselves can always learn to bring ourselves to orgasm, a little experimenting and trying.
Be gentle with yourself. Find your body's pleasure centers. Men have limited their erogenous zones to a small area, but for women, their entire body can become an erogenous zone. There are specific sex textbooks for women, but if you give yourself the freedom to explore, you can probably do just fine without them. Fantasize, nothing and no one limits you! You can imagine and do whatever brings you pleasure.
In search of pleasure, women often turn to vibrators, but for me they are too mechanical. They bring multiple superficial sensations rather than a full, deep orgasm. Yet many women say they don't reach orgasm without a man because they enjoy the feeling of having their body penetrated. I, too, was one of them until I learned the next exercise.
Lie on your back with your knees bent, as in the previous exercises. Try to tighten all the muscles at the level of the pelvis. Squeeze everything at once, as if you urgently need to go to the toilet, but you can’t find it. Tighten and relax at least twenty times.
The next step is to learn how to isolate the muscles of the vagina from the muscles of the buttocks, that is, to strain them separately. At first, this will probably not work, but still - try! The easiest way to learn this is to delay urination.
Now that you can control the vaginal muscles on their own, imagine the entrance to the vagina as the first floor of a seven-story building and gradually tighten each "floor" as you go up to the top. In this case, deep-lying abdominal muscles will be involved. Tighten and relax level by level, like riding an elevator up and down. At the same time, try to keep the muscles of the buttocks as relaxed as possible.
This exercise resembles the feeling of penetration, and besides, it benefits the body. It will bring orgasm closer if you give yourself pleasure. It will make you a more skillful, captivating lover. It will help to avoid prolapse of organs in the future, will provide indispensable assistance for problems with urinary incontinence.
By the way, about the last one! “Woman diapers” are now being used more and more. Never use them, don't get used to them! Incontinence is NOT a natural part of the aging process. Incontinence is caused by a lack of movement and stimulation of the pelvic muscles, and both causes can be corrected. We can change the tone of the muscles ourselves, from the inside, and not rely on external means. The described exercise is wonderful and affordable way take care of your health now and in the future.
My friend learned these exercises in just one lesson; then she called and said that she did it while driving, and all the way to the house she experienced spontaneous orgasms. Is it time to get behind the wheel?
partner, don't feel guilty for experimenting alone. This is not a betrayal - you are learning new things, and this skill will undoubtedly benefit both of you.
That Physical Culture bodies are the key to proper functioning internal organs heard by everyone else in early childhood. But it is unlikely that any of the men even then thought about the fact that playing sports can affect the work of a rather intimate part. male body- pelvic organs. And the very concept of "small pelvis" was once associated with completely different images. But a lot changes with age. including associations. And it turns out that the knowledge that was previously completely unnecessary can significantly improve the quality of men's lives.
Benefits of pelvic floor exercises
Training of any muscles always has a positive effect on the body as a whole. The same applies to training the musculature of the small pelvis.
Positive Effects
Performing specially selected exercises allows you to achieve the following effects:
Strengthening the muscles of the pelvic floor
Special attention deserves such an anatomical region associated with the small pelvis as the pelvic floor. At its core, this is a complex of muscles that carry the weight of all the organs of the abdominal cavity and, in particular, the organs of the small pelvis. It is they that do not allow these organs to fall down and be pinched by the bones that form the pelvis - this is a kind of hammock that can sag somewhat under the weight of the organocomplex, but must have sufficient elasticity so as not to stretch and not sag at all.
Of particular importance is the fact that the musculature pelvic floor presented not smooth, but striated muscle tissue, which means that it is quite possible to train it. It is known that the muscles of the pelvic floor actively work in the process of lifting weights, during bowel movements, urination and sex. With the weakness of one of the muscles located in the pelvic floor, such an unpleasant condition in men is associated as the release of a few drops of urine after urination.
Observations show that the musculature on the pelvic floor is quite amenable to conscious control, that is, it can be strained and relaxed at will.
Usually, strengthening the muscles on the pelvic floor is done on the recommendation of a urologist, however, for all men, such gymnastics will not be superfluous, since it will allow you to avoid many troubles that often appear with age.
In addition, the implementation of exercises for the purpose of prevention is much easier, without pain, which often occur if the same exercises are performed when some pathological process is already taking place in the pelvic organs.
Workout at any time
To train the muscles of the small pelvis in men, you can use exercises for which you do not need to allocate special time: they are designed for different occasions. Here are three basic exercises:
Training the muscles of the small pelvis during a walk: during a leisurely walk, you need to periodically raise the muscles of the pelvic floor, that is, strain them about half as much as strong level voltage. Pulling up the muscles, take a few steps, relax, repeat the exercise after a few more steps.
During urination: after urination, squeeze the muscles of the pelvic floor as much as possible to prevent involuntary leakage of urine drops. This exercise is especially useful for strengthening the musculature of the small pelvis for men who have problems with the process of holding urine. In such cases, you can apply a complicated version of this exercise: strain the muscles of the pelvic floor during urination, trying to interrupt it, then continue the process, interrupt it several times.
A truly masculine way to strengthen the muscles of the small pelvis: in the process of having sex, strain the muscles of the small pelvis in such a way as to keep the penis in an excited state. At the same time, movements should be performed slowly, rhythmically. At the second stage, strain the muscles of the pelvic floor so as to delay the moment of eruption of the seed. Such exercises can not only strengthen the muscles, but also significantly increase the duration of sexual intercourse.
It is desirable to perform simple tension and relaxation of the pelvic muscles as often as possible during the day, both in an upright position and in any other position.
Special training system
To perform a specially designed complex, it is necessary to allocate a certain time during the day. For training, you will need a mat (it is convenient to use a yoga mat) and stable chair with a high flat back - classic, like those that used to be in school classrooms.
The initial position is lying flat on your back, arms lie parallel to the body. Inhale. With a sharp exhalation, lift your legs off the floor and pull your knees up to your chest, fix your pelvis in the highest position, pointing your tailbone as high as possible. Lower your legs while inhaling, take initial position. Perform, depending on the level of training, from 4-6 times to 10-15.
The initial position is the same as in the first exercise. Inhale. As you exhale, tear off one leg from the mat, you can slightly bend the knee, raise it to an angle of 45 ° with the floor, rotate the leg in the hip joint, first in one direction, then in the other direction. Lower the leg, repeat the exercise for the second leg. Repeat at least 6 times for each leg.
The initial position is lying on your back, the shoulder blades are pressed to the floor, the arms lie parallel to the torso, the legs are bent at the knee joints, while the lower leg and thigh form a right angle. Inhale. As you exhale, raise your buttocks as high as possible in three counts, squeeze them and pull in the muscles around the anus. Fix the pose for a few seconds, return to the starting position for one count while inhaling. Run at least 6 times.
The initial position is standing upright right behind the chair, hands resting on the back of the chair. Inhale. As you exhale, simultaneously rise on your toes as high as possible and sit down, holding on to the back of the chair to maintain balance. On an inhale, rise to the starting position. Perform at least 3-6 repetitions depending on the level of training.
The initial position is lying on your back, arms parallel to the torso, shoulder blades pressed to the floor. Inhale. On exhalation, sharply tear the shoulder blades off the floor, fix the torso ( chest and shoulders) at an angle of about 30-45° with respect to the floor. Hold in this position for 1-2 seconds and lower to the starting position. When lifting, the head and neck should form a straight line with the back, the head should never go forward. Repeat 6 times.
The initial position is standing on all fours, the lower leg and thigh form a right angle, the hands rest on the floor with the hands. Inhale. As you exhale, fold the body back, while the buttocks fall on the heels, the arms are extended vertically upwards, the back forms a right angle with respect to the floor. It is good to stretch up, while inhaling, lower to the starting position. Run at least 6 times.
The initial position is the same as in the above exercise. Inhale. As you exhale, stretch back and raise one leg so that it forms a straight line with your back. Hold this position for a few seconds, lower your leg while inhaling. As you exhale, raise the other leg. One set includes 6 repetitions for each leg.
A complicated version of the above exercise: from the same starting position, on exhalation, raise not only the leg, but also the opposite arm, while stretching it forward. Ensure that the arm, back and leg form an even, straight line parallel to the floor. Inhale to return to the starting position, exhale to raise the other leg and arm. Repeat at least 6 times for each pair of limbs.
The initial position is standing on all fours. Inhale. On exhalation, one leg is pulled back, then, without going down, it immediately stretches to the side so that the thigh and torso form a right angle. In this case, the leg is parallel to the floor. Then she bends and, on inspiration, goes down, the exercise is repeated for the other leg. Perform at least 4 times for each leg.
The initial position is standing behind a chair, arms lowered on its back. Inhale. As you exhale, tear off the toes of the feet from the floor, pull them to the shins as much as possible, while the weight of the body goes to the heels, the stomach is drawn in. While inhaling, transfer the weight of the body to the socks, rise on tiptoe, pull in the buttocks. Perform at least 6-8 such rolls from heels to toes.
The initial position is lying on your back, the legs are bent at the knee joints so that the shins and thighs form an acute (about 45 °) angle with each other. Feet and shoulder blades are pressed to the mat. Inhale. On exhalation, without lifting the shoulder blades from the floor, turn the legs tightly pressed against each other in one direction, touch the floor, turn the legs in the other direction, touch the floor, return to the starting position. Inhale. Perform 4 to 6 such twists, depending on the level of training. Make sure that when turning, it is the pelvis that works, and not the chest.
The initial position is standing next to the chair, one leg is placed on its seat so that the lower leg and thigh form an obtuse angle. Hands rested on the sides. Inhale. On the exhale, lean forward, pulling the thigh to the lower leg as much as possible, while inhaling, return to the starting position. Change legs. Run 3 to 5 times for each leg.
The initial position is lying on your back, arms parallel to the torso, legs straight, shoulder blades and buttocks pressed to the floor. Inhale. As you exhale, bring your knees to your chest, press them as much as possible, clasping them with both hands. Fix the pose for a few seconds. On inspiration, take the starting position. Repeat 6 to 10 times.
The initial position is lying on your back, the shoulder blades are pressed to the mat, the arms are parallel to the torso, the legs are bent at the knee joints so that the lower leg and thigh form an acute angle, the feet are pressed to the floor. Inhale. As you exhale, without taking your feet off the floor, raise your torso, sit down and clasp your knees with your hands. Fix the position, while inhaling, lower yourself to the starting position. Perform 6 to 8 repetitions.
This complex allows not only to make the muscles of the pelvic floor stronger and improve the functioning of the pelvic organs, but also to tighten the press, buttocks, thighs and lower legs.
Do you think it's nice to have such a disease as varicose veins or hemorrhoids? Especially those who are already familiar with these diseases know that it would be better to prevent them.
The cause of a huge number of diseases is the stoppage of blood microcirculation in one or another part of the body. How to help yourself and prevent blood stagnation and remove blocks in the body?
How to restore blood circulation in the pelvis? A simple but effective exercise "Circles and eights"
The essence of the exercise is that we rotate the pelvis in different planes. No matter how simple this exercise may seem, many will notice that in some planes the exercise succeeds well, but not in others. Therefore, do not give up trying to achieve correct execution. Exercise is great for releasing sexual energy. You can perform circles and eights in any position: standing, sitting, lying on your stomach or lying on your back. It is better to start getting used to the complex in a standing position.
First
We twist 8 circles parallel to the floor clockwise and 8 circles counterclockwise.
Second
We twist 8 eights stretched out with loops to the sides (as a sign of infinity) in one direction and 8 eights in the other direction.
You yourself can come up with additional planes for twisting eights, for example, diagonally.
Exercise gives amazing results:
- Blocks and clamps disappear
- blood circulation is restored,
- self-regulation starts, recovery comes.
And the point here is not only in dynamics, but also in the action of vortex energy flows that we run in the body.
Rotation of the head to the side with a roll. In front we touch the chest, the back of the head touches the shoulder blades. When rolling, the ear necessarily falls on the shoulder. Deeper! Four times one way, four times the other. Four in one, four in another. The same can be continued in motion and while walking. That is, we go to meet each other and continue to rotate our heads.
Exercise 2: In the forward lunge position, swing your arms
In the forward lunge position, swing your arms up and down. Get started! Up - down, up - down. And so four times. Swapping legs. Bend back a little more. The knee almost touches, but stretches at the hip joint. Up - down, up - down.
Exercise 3: Shoulder Rotation
Rotation of the arms in the shoulder joint. Four times one way, four times the other way. One two three four. One two three four. Swap legs and rotate again. Four times in one direction, four times in the other direction. One two three four. One two three four. We repeat 4-8 times.
Exercise 4: Wide torso swings to the right and left
The legs are set wide apart, wide swings of the torso to the right and left. With the elbow we try to touch the knee joint. Try not to lean forward or backward. Every fifth swing, you can try to lean forward to engage other muscle groups. We repeat 4-8 times.
Exercise 5: From the main stance - hip movements
From the main stance - the movement of the pelvis. The main movement is hip joints, in the lower spine, including sacral and lower lumbar spine. This flexibility exercise is important in the warm-up set of exercises in preparation for the main aerobic phase of work.
Exercise 6: Pelvic Circles
From the main rack are carried out circular motions pelvis. This exercise is similar to the previous one, the only thing is that there is a rotational movement with maximum forward and backward deviations. Four times clockwise, and four times counterclockwise. One two three four. This is repeated five or six times.
Exercise 7: Knee warm-up
From the basic position, circular rotation of the knee joints. Perhaps a different position of the hands. On your knees or on your back. In this case, four movements of the knee joints forward, four back. We change the position of the uk belt - knees, and continue. Four times in one direction, four times in the opposite direction.
Exercise 8: Bending back with arms extended
From the main stance, bending back, with the maximum stretching of the arms back. One, two, three, on the count of four, touch the floor. One, two, three, four - touch the floor. The exercise is aimed at kneading the spine. Can be repeated 8-12 times, depending on the need.
Exercise 9: Warming up the joints of the upper limbs
The exercise is aimed at warming up the joints of the upper limbs. Movements in the wrist joint, four times forward, four times back. Four times forward, four times back. Let's move on to elbow joints. The shoulder joints do not move. Four moves forward, four moves back. And the movements are already in shoulder joints. Four forward, four back.
Exercise 10: Spinal Rotation
Rotational movements in the spine. One two three four. With increasing depth. Three movements in each direction, four - return to the starting position. The exercise is aimed at twisting stretching of the muscles located around the spinal column. In this case, all muscles are involved, up to the 7th cervical vertebra.
Exercise 11: Side bends
Exercise, performing tilts to the sides, we try to touch the floor with our hands. Turn to the side, right or left. One, two, forward - three, to the starting position - four. In the opposite direction: one, two, forward - three, to the starting position - four. We repeat 8-12 times. The exercise is aimed at warming up the spinal column, muscles of the upper and lower extremities.
Exercise 12: Ankle Bend Over
Springy bends, with an ankle grip. They grabbed the leg under the ankle - one, two forward bends - two, three, return to the starting position - four. One, two, three, to the starting position - four. One, two, three, to the starting position - four. This continues 6-8 times, to warm up the muscles ...
Exercise 13: Tilts, with an ankle grip 2
Springy slopes, with hands grabbing the legs by the ankle. One - capture, two, three - inclinations, four - return to the starting position. Grab the other leg: one, two, three, return to starting position. Warm-up flexibility exercise aimed at the muscles of the upper lower extremities, as well as the lower back.
Exercise 14: Swinging arms and legs while standing on one leg
Free swings with arms and legs forward and backward in antiphase, standing on one leg. Arms forward, one, two, three, four. We change legs and continue to move the foot forward - backward, without bending the elbows with our hands, forward - backward, three, four. Each exercise is performed 8-10 times.
Exercise 15: Swing arms and legs, with a bend in the lower back
Mahi free arms and legs, with a bend in the lower back, arm and leg four times in one direction, four times in the other. The adductor abductor muscles of the thigh work, the specified exercise is aimed at warming up. In each direction, 4-6 swings are made.
Exercise 16: Swinging the arms and touching the leg with the hand
The next exercise is with swinging arms and touching the leg with one leg, while one leg is on the knee, the other on the floor. We do 8-12 swings, and change legs in places. We continue the workout. The muscles and joints of various ...
Exercise 17: Kneeling side swings
Wave your arms to the sides, kneeling. They work like muscles shoulder girdle, as well as the lower back. This exercise also belongs to the group of exercises for flexibility training, and is included in the complex warm-up exercises. The swings are repeated 8-12 times, after which we return to the starting position.
Exercise 18: Leg Swing
Swing your foot forward. We try to pull the sock forward as much as possible, and at the same time we produce cotton under the knee. Leg up, clap, two - down, the other leg up - three, return to the starting position - four. We repeat such claps, while trying not to bend over in the lower back. Flexibility exercise.
Exercise 19: Back arch with knee extension
Exercise from a kneeling position. The back arches upward, along with the extension of the legs in knee joint. The joints work: knee, ankle, femoral, as well as the spine, and the muscles of the upper limbs are stretched. The exercise is repeated 8-12 times, and is aimed at flexibility.
Exercise 20: Arching the torso forward and up
Exercise - starting position: sitting, emphasis with hands behind. Arching the body forward and upward. The exercise is aimed at developing flexibility. Each upward movement is repeated 8-12 times. If necessary, you can rest in a sitting position, leaning with your hands from behind.
Exercise 21: Hip Extension Up and Forward
Starting position sitting on the floor. We bend the pelvis up and forward, sit on our knees - three, in the starting position - four. From the starting position - one, lifting the body up, on the track - three, the starting position - four. One two three four. One two three four.
Exercise 22: Side Leg Raise
From a position where the legs are shoulder-width apart, abduct the legs to the side. This exercise is one of the rare ones, aimed at training the abductor thigh muscle groups, which allows you to maintain nice shape buttocks. This exercise must be repeated 8-12 times in each direction.
Exercise 23: Side leg extension with arm grip
Exercise to train the abductor muscles of the thigh and buttocks. Leading the leg to the side and slightly forward with the capture of her hand with the same hand from the same side. It aims to maintain the correct shape of the legs and buttocks, as well as warming up the thigh muscles of the buttocks. In each direction 8-12 times.
Exercise 24: Sitting on the floor, kick up
The exercise is aimed at training flexibility, as well as muscles abdominals. Sitting on the floor, hands in support behind, Legs straight, forward. With effort, a jerk is made with the legs up, with an attempt to capture them under the knees. And one, two, three, four - return to the starting position.
Sports are a great way to keep your body in shape, fight against overweight improve mood and overall well-being. Some train strictly under supervision. experienced trainer, and some people think that they know better than others what their body needs. Very often, such training ends with injuries or entail more serious consequences. About what exercises harm our body, says Feelgood.
What not to do during a warm-up
One of the most dangerous exercises for health, without which almost no warm-up can do, are head rotations. Incorrect pace or amplitude of rotation of the head can harm the cervical spine. As a result, blood circulation is disturbed not only in cervical region, but also of the entire head, the blood flow of the ENT organs worsens. To protect yourself from unpleasant consequences, experts recommend replacing head rotations with forward and backward tilts or swinging arms. The last exercise provides maximum tension on the muscles, which is especially important before starting an intense workout.
The most dangerous body twists
Another exercise that is harmful to our body is turning the torso to the sides. Improper exercise can disrupt the functioning of the spinal column, which is located in the thoracic and lumbar regions. As a result of such physical activity, blood supply decreases, and nerve impulses to organs and tissues are significantly weakened. If do this exercise at a more moderate pace, the result will be completely different. The main rule: the pelvis should remain motionless, and the rotation of the body should be accompanied by a slight pulling of the muscles.
The next exercise called "The Mill" has been known to us since school. It combines intense tilts to the floor and turns of the torso. One wrong move and damage to the lumbosacral region are guaranteed.
Torso rotations with clockwise tilts are another invisible enemy of the lumbosacral region. And although the purpose of this exercise is to stretch the lumbar, lateral and abdominal muscles, the harm from doing such exercises can far outweigh the health benefits.
How not to download the press
The rating of unsafe exercises for our body continues - tilts to the floor. With excessive intensity, this kind of inclination can harm the spine. What do we get as a result? Impaired circulation of the lower extremities and pelvic organs. Health experts recommend performing this exercise in a gentle mode, while the angle of inclination should not exceed 15-20 degrees.
Another exercise that is harmful to the body is swinging the legs back in a standing position. These exercises put a lot of pressure on lumbar, as well as on gluteal muscles and thigh muscles. Try replacing them with more effective exercises: leaning forward in a sitting position. The basic rule of such slopes is that the back should be as straight as possible.
No less dangerous for our health is the pumping of the press with the rise of the torso. When performing this exercise, the spinous processes of our back experience an enormous load, taking on the weight of the whole body. in order to avoid unpleasant consequences for health, you can replace this exercise with raising the legs in a prone position. In this case, the pelvis does not move, and the load does not transfer to the spinous processes.
Most mistakes with unpleasant consequences occur when a person is tired. Do not try to prove something to someone, take care of yourself and if you feel that your strength is running out, reduce the intensity of the load or take a short break. We wish you useful workouts and, of course, health!
Photos used depositphotos
