Not exact matches
Holiday doesn't have to be the most explosive athlete on the
floor when his
strength — from his foundation, to his core, to his
hold of the ball — makes him so difficult to slow and to stop.
«Play provides an opportunity to build
strength in muscles and understanding in the brain of how to interpret a child's environment,» says Amy Baez, a pediatric occupational therapist, author and founder of Playapy, «Babies learn from play through simple activities like moving their eyes, to
holding their arms up, to
holding a bottle, to lifting their heads up off the
floor.
Once you know how to isolate and control your pelvic
floor muscles, try practicing long, slow contractions: Increase the contraction
strength for a count of five seconds,
hold for another five, then relax slowly for a count of five.
While lying on the
floor,
hold baby above you and rhythmically lower baby to your face, kiss baby's face all over, and raise baby back up again... I used to like to say «kiss the baby» when I kissed his face so he could build vocabulary while I struggled to regain core
strength.
CHECK: Core
strength TEST: Static
hold test BENCHMARK: Firmer abs and better posture Lie face down with your forearms resting on the
floor.
Since you are having a hard time achieving and
holding your pelvic
floor elevation, I want you to go with your
strength, which at this point seems to be the contraction of the «other» muscles like your multifidi and transversus abdominus.
These are great for maintaining
strength and learning proper squat form (butt pushed back and dropped, back straight, quads at least parallel to the
floor at the bottom), but you can also add in some weight (suitcase, heavy books, whatever you can
hold while maintaining form).
Essentially, a prolapse results when the pelvic
floor muscles have become weak for various reasons and no longer have the
strength to
hold everything up and in.
At this stage, start practicing lifting the finger on one side of your body an inch of the
floor hold for a few seconds and then try putting that one back down and lifting the other one until finally you are capable of
holding a splits position with the
strength of your legs only.
If you find you can not lift of the
floor and
hold the position in good form you can perform the exercise with your knees bent in the tucked position to build up your
strength.
Now, this isn't to say that you should «zip up» or
hold a kegel throughout your 20 - mile run to prevent prolapse and bladder leakage... Just be sure that your baseline level of core and pelvic
floor strength is good.