Pelvic rotation: why is the exercise necessary and how to perform it?

Causes and consequences of poor posture

The most common cause of poor posture is weak back and core muscles. Congenital deformities of the spine, acquired injuries and diseases, and much more are also common.

Violation of the natural position of the body is accompanied by displacement of internal organs. The heart, lungs, liver, spleen, kidneys become vulnerable and do not work at full capacity. The muscles also become weaker and do not perform their functions one hundred percent. With age, these changes become more pronounced.

People don't always pay attention to their posture. At work they slouch over the computer. At home, curled up on the sofa, watching TV or “hanging out” on the Internet. The body gets used to this position, and correcting the situation becomes more difficult every day.

Parents do not monitor the health of their children's spine.

Statistics show that poor posture occurs in every 10th grader and every 4th grader.

All these deviations can be prevented and corrected. This is easiest to do in childhood, when the body is most pliable. But in adulthood, changes are also possible.

Dumbbell gymnastics

Particular attention should be paid to the dumbbell gymnastics complex for men over 40 years old. With age, testosterone production decreases, which entails a decrease in muscle tone and rapid weight gain. Morning exercises for older men are aimed at normalizing hormonal levels and strengthening overall health.

Before performing exercises with dumbbells, you need to do a warm-up.

The main block of dumbbell gymnastics includes:

Squats with dumbbells on the shoulders. 5 sets of 10-12 repetitions.
Lunges with dumbbells. 3 sets of 5-10 repetitions in different directions.
Side bends. 4 sets of 5-10 repetitions.
Calf raises. 3 sets of 10-15 repetitions.
Bent-over dumbbell row. 3 sets of 5-10 repetitions.
Chest press. 4 sets of 5-10 repetitions.
Bent over dumbbell swings to the sides. 3 sets of 10-12 repetitions.

The final stage of gymnastics involves restoring calm breathing.

Important! You should not turn your morning exercises into a full-fledged workout aimed at building muscle mass and burning excess fat.

A properly selected set of exercises is the key to good health and excellent physical shape.

Exercise to strengthen the spine

The main way to improve posture is physical education (if necessary, exercise therapy - here the doctor selects the exercises). It is necessary to perform exercises to strengthen the spine daily.

One of them is pelvic rotation:

Starting position - feet shoulder-width apart. Hands on your sides.
Rotate your pelvis alternately in each direction for 30 seconds.
Keep your head straight, try not to move it.
Choose the pace yourself, maybe a little faster or slower.

This is done to warm up the hip area, lower back and back. Rotations should also be performed as a warm-up before any strength or cardio training.

Exercise improves the condition of the spine. For greater effectiveness, it is advisable to combine physical training with swimming, walking, running or skiing.

The function of blood circulation is to deliver nutrients and oxygen that organs need to function properly. If such nutrition is disrupted, the first thing that happens is a deterioration in the functionality of the organ. In organs where blood renewal is difficult for a long time, a stagnant process develops, creating good conditions for the development of pathogens.

Why is it important for men to have good blood circulation in the pelvic organs?

Firstly, blood stagnation is one of the causes of such urological diseases as prostatitis, urethritis, prostate adenoma, etc. Knowing how sometimes difficult it is to treat these diseases, it is easier to prevent the disease than to treat it.

Secondly, in the lower pelvic area there are testicles - factories for the production of sex hormones and sperm. The intensity of their work depends on the quality of blood circulation in this area. Poor blood circulation slows down the functioning of the testicles, leading to a decrease in spermatogenesis and, even worse, a decrease in the production of sex hormones. A lot has been said about the importance of the main male hormone testosterone in shaping a man’s health, which you can read about here.

Thirdly, blood circulation is necessary not only to provide nutrition to the organs, but in the case of the male body, good blood circulation allows the effective delivery of sex hormones to the target organs, where they have a biological effect on the body.

Who is susceptible to blood stagnation in the pelvis?

This primarily applies to men who lead a predominantly sedentary lifestyle. Sedentary work is the most dangerous enemy for men's health. This is confirmed by research by scientists who have found that men whose profession involves constant sitting have a smaller sexual constitution than men with active physical work.

Why is sedentary work so dangerous? In a sitting position, body weight puts pressure on the prostate and blood vessels of the small pelvis, depriving them of proper blood circulation. The situation is aggravated by an increase in the temperature of the scrotum with testicles, which should be about 3 °C less than body temperature (see “What can overheating of the testicles lead to?”), for this it is taken out.

In addition to poor circulation, a sedentary lifestyle is often accompanied by excess weight, physical inactivity, pain and diseases of the spine, unbalanced nutrition and other negative factors.

Contraindications

If a man has a history of severe cardiovascular disease, then exercises must be performed with great caution

It is strictly forbidden to perform exercises when:

genitourinary infections during exacerbations;
acute respiratory infections and acute respiratory viral infections, accompanied by fever or fever;
oncological diseases. Exercises are allowed, but with great caution for men with a history of severe cardiovascular diseases. In this case, the loads need to be increased gradually.

Methods of complex therapy for blood stagnation

Fortunately, for many men who find themselves hostage to a sedentary lifestyle, there are a number of solutions that can restore blood circulation in the pelvic organs, and, with due diligence, also improve normal levels, which will have a positive effect on the hormonal system and sexual function.

Saddle chair to protect men's health

This option is suitable for those men whose blood stagnation is caused by a sedentary profession. To be honest, this option is not suitable for everyone, since there are a number of inconveniences associated with purchasing a “saddle”. But first, about the benefits.

What is a saddle chair? As the name implies, the shape of this chair resembles a saddle. Why play cowboy at work? The fact is that this form allows you to relieve the static tension exerted by the body weight on the pelvic muscles, which occurs when sitting on ordinary chairs.

Rice. 1 - Correct position of the spine when sitting on an ergonomic chair.

The range of ergonomic “saddles” includes both solid chairs and seats divided into two halves. For men, it is necessary to choose models with a divided seat, since this option creates a favorable microclimate for the groin area.

Initially, the creators of the saddle chair pursued other goals: the prevention of pain and diseases of the spine. And indeed, sitting slouching on such a chair will not work. For a comfortable fit, you need to keep your back straight all the time, which helps train your back muscles and form correct posture (see Figure 1). The advantage of this saddle chair is its comprehensive effect on the consequences of a sedentary lifestyle.

But this option is not suitable for everyone, since there are several disadvantages of the “office saddle”:

the price of ergonomic chairs is very high;
together with the saddle chair, you will have to purchase a special table, since the high seating position on an ergonomic chair does not make it possible to use a regular table (see Figure 2);
If you decide to purchase such a set for your office, get ready to become the object of attention and questioning from your colleagues, since your ergonomic place will stand out from the background of “classic” workstations.

Rice. 2 - Work area organized using an ergonomic chair and table.

Exercises for blood stagnation in the pelvis

Nature did not plan for a person to spend a significant part of his life in a sitting position. Therefore, constant movement is considered as an integral process of human life. But in the current realities, it is necessary to resort to other measures that will “stir up” your pelvic bones.

Exercises performed while sitting

Perhaps the most effective exercise is to train the muscles in close proximity to the genitals. The advantage of this exercise is that there is no need to get up, i.e. it can be performed anywhere and in any position. The exercise is aimed at strengthening the so-called pubococcygeus muscle . In addition to improving blood circulation, this exercise improves the strength of orgasm and erection power.

Exercises performed while standing

Starting position for these exercises (unless otherwise indicated): feet shoulder-width apart, hands on the belt.

Exercise 1 “Rotation of the pelvis.” A simple and familiar exercise that consists of circular rotation of the pelvis clockwise and counterclockwise (see Figure 3). We perform at least 20 deep rotations in each direction.

Rice. 3 — Performing the “Pelvis Rotation” exercise.

Exercise 2 “Eight Eights”. The essence of the exercise is to describe a figure of eight with your pelvis parallel to the floor, moving your pelvis back and forth. Perform 8 movements in each direction.

Exercise 3 “Eight infinities”. The essence of the exercise is to rotate the pelvis in such a way as to describe the infinity sign parallel to the floor, i.e. the loops of the figure eight are on the sides. Perform 8 movements in each direction.

Exercise 4 “Parade step”. Walk in place, raising your knees as high as possible, trying to press them to your chest. We perform from 20 steps.

Exercise 5 “Lateral bends”. We alternately tilt the body to the sides. When bending, you can raise your arm above your head in the direction of the tilt. For example, when bending to the left side, remove your right hand from your belt, extending it in the direction of the tilt. We perform 10-20 bends in both directions.

Exercise 6 “Squats”. I.P.: feet wider than shoulder width, hands behind the head. Perform a squat, going as low as possible and at the same time, as if moving your pelvis back a little, without lifting your heels from the floor. It is better that the load falls on the gluteal muscles. We perform 20 squats.

Rules for men's yoga classes

Many representatives of the stronger sex, who decide to give preference to exercises to strengthen their male health, delve headlong into the sequence of their implementation. However, at the same time, they forget about general recommendations, ignoring which can lead to the lack of the desired result.

For people who have not done yoga at all before, it is better not to take risks and not start straight away with men's yoga. For such classes it is necessary that the trainee already has a certain amount of knowledge and skills. Thus, it is better to start with regular yoga and then move on to specialized training.
You should not start performing asanas without first warming up. Otherwise, you may harm your joints and muscles. This risk is especially great for those areas of the body that are most involved during gymnastics (neck or back). Simple bends, as well as rotational movements with elbows and knees, are suitable for warming up.
You need to approach training wisely, and not be too overzealous with your workouts. It is obvious that each of us wants to achieve results as soon as possible. However, everyone's level of physical fitness and flexibility is individual, and it is impossible to cross it. Don't worry, because with regular exercise, flexibility is developed quite quickly, and the exercises will become easier to perform over time.
It is recommended to take the last meal before training no later than 1.5 hours.
The optimal time, when all internal human processes are maximally activated, is considered to be the morning hours. If it doesn't suit you, you can choose any other. The key condition that must be taken into account is that the class should not be held before bedtime, but approximately 2 hours before bedtime.
You should try to move into each subsequent asana as slowly and smoothly as possible, avoiding abruptness and the use of special efforts.
During the exercises, you should concentrate not only on the movements themselves, but also on breathing. In addition, it is important to pay special attention to your inner feelings - this will avoid unnecessary discomfort and even possible injury.
Speaking about the duration of asanas, it is worth noting that everyone determines this time for themselves, based on their personal condition and well-being, because training should be exclusively enjoyable.
With any movement, you need to keep unused muscles in a relaxed state.
Even if not everything is successful from the very beginning, you should not rush to finish your training. It will be possible to achieve visible results in the intimate sphere and give the body stamina and flexibility only with systematic exercise.

Preventive measures against blood stagnation

Increasing physical activity

To prevent blood stagnation in the pelvis, you should take daily walks. If the daily routine does not provide for the need for long-term movement, it is necessary to create it intentionally. For example, using public transport, go one or two stops from home and walk, get a dog that you need to walk with, and the like. The best active types of physical education are swimming, jogging or brisk walking, yoga, and jumping rope.

If the work involves being in a sitting position, it is necessary to periodically perform special exercises throughout the day (read on the website about training the pubococcygeus muscle).

Increasing the number of sexual contacts

Sex is the most pleasant prevention of blood stagnation. The movements made by a man during sexual intercourse naturally improve blood microcirculation in the pelvis. In addition to this fact, sexual contact has a number of other beneficial properties for men.

You need to have sex at least 2-3 times a week, and preferably more often. But you should not consider sex as an activity that improves blood flow, since the desire for intercourse should come from within, and not under compulsion.

Limiting bad habits

Smoking narrows blood vessels, preventing normal blood flow. Small vessels located in the pelvic area are especially affected. We can say that smoking is a direct path to deterioration of blood microcirculation. If you have this habit, it’s time to quit (read “How I quit smoking - personal experience”).

The same goes for alcohol. If there is no possibility or desire to get rid of alcohol completely, then it is worth severely limiting the consumption of alcoholic beverages, at least for the duration of therapy.

Do you think it’s nice to have a disease like 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 cessation 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?