When performing the straight leg lift, avoid bending the knee and keep it in this posture for 5 seconds after elevating the knee to 45 degrees. 10 times through the straight leg raise exercise. While resting on your back, bend your right knee. Slowly raise your operated leg straight up and hold for 5 seconds.
Repeat the exercise 10 times. Repeat the exercise 10 times. Do this exercise for 3 times per leg. Your bent knee should be bent 15 degrees in each repetition. This is the maximum amount of movement your body can make while raising your leg straight. To increase the amount of movement you can do while raising your knee to 45 degrees, keep your knee slightly bent (about 30 degrees) at the end of the exercise. Do this for the total amount of movement you can make while raising your knee 45 degrees. Do this for three times. Keep an upright position. Repeat the exercise for 3 times. You should feel a slight tingling sensation from the stretch of the knee when your leg is raised straight. Repeat the exercise for three times.
Do this exercise once for each of your four knee muscles at least one time per week. This is a very good exercise for developing strength and flexibility in your lower extremities. You should do this as often as you can at the same time.
Pelvic Floor Flexibility
Use the pelvic floor as your primary strengthening tool when lifting your leg straight. If your calf muscle is tight, you may need to increase the leg curl exercise or other exercises. Do not use the hip flexor muscles alone. It may be best to do some hip flexor exercises while performing other exercises involving the pelvic floor.
If your lower leg muscles are tight, do not do much of the pelvic floor flexing exercises, since they may irritate your leg. It may be advisable, however, to try these exercises with a partner. You may feel a slight stretch in the pelvic floor as you use the pelvic floor flexing exercises. It is your call how soreness feels.
If your pelvis is already tight, take extra time or stretch exercises as needed to increase your mobility and strength. If you have a weak, tight calf muscle, try using one of the hamstring exercises. If your legs are too tight, you may need to use a pelvic floor stretching device such as the Pelvic Trainer or a hip flexor machine. Do not use a knee flexor exercise or an ankle flexor exercise while using a pelvic floor device. If you have a tight hip flexor, work your hip flexors to reduce the pain of your hip flexors.
If you use the pelvic floor machine, do one set of the exercises with a weight about 80 pounds for a total of three sets of 10 reps.
If you are working with a partner to increase your mobility, try adding a pelvic floor exercise. Do each exercise with a partner holding his knees and raising his leg straight up. Do not rest between reps. Do 10 repetitions for each exercise.
A good stretch is to hold a plank in place while performing pelvic floor muscles stretches.
If you are unable to perform a leg curl exercise, you should practice the same stretch twice with your hip flexors at the same time.
To increase flexibility in the pelvic floor, do 10 to 20 seconds on each side. You should feel your leg bend 15 degrees at the end of each exercise. Perform these 10 to 20 seconds three times per week. Do this at least 3 times per day. You will need to do these stretches only for the amount of time you can perform each exercise. Do the stretching exercises when you are lying down so that you have a clear view of your knees and lower leg.
The Pelvic Trainer
The Pelvic Trainer is a great shoulder and pelvic floor strengthening device that will strengthen all of the pelvic floor muscles. This device will help you make your pelvic floor stronger and easier to use and control when working your pelvic floor muscles.
The Pelvic Trainer comes in a set of 4 attachments. Each attachment contains a cable attachment for a single-leg exercise to strengthen a specific muscle in each leg. The Pelvic Trainer is designed to be used as a tool for shoulder and pelvic floor training, but you may also use it to make other exercises you learn in physical therapy.
You can easily adjust the strength of the Pelvic Trainer by adding weights or by adding weights only with the attachment you desire. You can even choose which attachment you wish to use. The Pelvic Trainer is made of durable plastic so you can safely hold and use the device.
The Pelvic Trainer can be purchased from a bodybuilding shop or online in several different versions.
If you have an existing pelvic floor injury that limits your lifting ability, you can use the Pelvic Trainer to strengthen your pelvic floor muscles. When you feel an irritation in the pelvic floor muscles when working with the Pelvic Trainer, work with the Pelvic Trainer for at least 20 minutes to increase your mobility and strength.