Need a safe upper body workout for

CoachJen71
CoachJen71 Posts: 1,200 Member
in Goal: Gaining Weight and Body Building
pelvic floor protection. (I started doing various crunches, plank series, and dumbbell lifts last winter, and have since found that my pelvic floor now feels like it's falling out.)

Can't afford doc or physical therapy right now, and don't want to lose the strength I've gained. Any suggestions on safe programs for older ladies with these issues? Apparently upper ab work and weights can exacerbate this problem, and I don't want to make it worse. Ditto for my forward head and hyperlordisis.

I have a floor mat for elbow and side planks, dumbbells in 5lbs, plus a couple of bars and plates in 2.5 and 3lbs. Just went up to 5lb dumbbell plates, but am straining with them. Also have 2.5lb leg weights, and TRX straps that I have yet to learn to use. Back and neck hurt from being permanently slouched, so could use exercises and stretches for those as well.

Replies

  • comptonelizabeth
    comptonelizabeth Posts: 1,701 Member
    Hi, I'm an older woman, probably older than you. Due to various health issues I, too, have to be extra careful. I use resistance bands rather than weights for my upper body. There are loads of resistance band programmes if you search on Google. But it sounds like you may also need to strengthen your core and pelvic floor? I have seen a big improvement since I began "engaging my core" during my workouts. It took me ages to get the hang of this and again there's lots of advice on Google (sorry, for some reason I can't post links on here with my phone!)
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    Look up kegel exercises to help strengthen your pelvic floor.

    Here is a basic link to start you off.
    https://www.healthline.com/health/fitness-exercise/pelvic-floor-exercises

    Cheers, h.

    Just as an aside, belly dancing classes were the thing that got me really in tune with all my abdominal muscles and really strengthened/made me aware of, my pelvic floor. (YMMV)
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    I went to a Pelvic Floor Physical Therapist for a while. They are able to hook you up to monitors to see how well you can engage your pelvic floor. I had to learn how to turn off my abs and just engage my pelvic floor when doing kegels. I can't say I'm 100% better.....heavy deadlifts are still my nemesis, but it's improved a lot.

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