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pelvic floor holiday in Majorca

• you want to train your pelvic floor, in their daily life but no time?
• you find yourself with the exercises can not cope?
• you suffer from impotence, erectile dysfunction or incontinence?

Accompany us a week to Mallorca and devote yourself completely to your body. The holiday week is suitable for beginners and advanced. The training is intense and yet protects joints and spine.

When?

4.-8. February 2008 Pelvic Floor & Pilates
11.-15. February 2008 Pelvic Floor & Yoga


pelvic floor exercises
with targeted exercises you will learn about the pelvic floor. You can relax tense muscles and aware of the so-called power. Versatile exercises in sitting, standing and in motion to ensure strength and flexibility. For efficient bladder control, stronger erection and delaying the erection.
Duration: Pelvic Floor & Pilates once a day 60 min 30 min personal training. Pelvic Floor & Yoga 2 times a day 60 min


Pilates Pilates is an important basis of the so-called Power House - Your strong body center. The powerhouse consists of the deep muscles of the abdomen, back and pelvis, the pelvic floor. Other elements of Pilates, concentration, flow of movement, precision of movement, breathing and centering. All exercises are performed in the breathing rhythm. This itself is powerful and strenuous exercises a meditative character.

Yoga
be worn by their own breath traditional Asana - yoga postures - each other. In the flow of movement, you train the pelvic floor, strength, flexibility and balance. Body and spirit are in balance.
Duration: daily pelvic floor & Yoga 60 min

course management
Claudia Amherd, Movement teacher, Yoga-/Pilatesinstruktorin, author. It since 1998 and movement classes for 4 years, the pelvic floor center in Basel.

Where?
In Hotel Spa Oasis Son Caliu in Palma Nova, about 12 km from Palma. The hotel overlooks the sea at the foot of the Tramuntana mountains. The room rate of entry into the spa area is included.

Palma Nova can be reached on foot within minutes. There are restaurants, bars, cafes etc. The Son Caliu reserved for tee times at most golf courses in the island. Some golf courses are close by.

course costs: 380 - CHF / 230th - € per week

Accommodation: EZ 75, - Euro, Double 50, - € undTag per person, including breakfast and entering the spa.

half board for a surcharge of 15 - € per person per day.

information and registration:

info@beckenbodenzentrum.ch or call +41 (0) 61 228 72 07

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pelvic floor exercises: Pelvic floor exercise power pool

exercise The power of the pelvic floor. Strengthens the thighs, the liftet Pobasis, stretches the instep.

Starting position:

• knees, legs apart to show V-shaped. If the legs weitgegrätscht to protect The knee is closely strict. The arms crossed over his chest, his hands are relaxed from the shoulders.

How it works:

• activate the pelvic floor, by contracting the sit bones. The power to the front to the pubic bone, draw it back to the coccyx.
• vertically align the pelvis, pubic bone and tailbone move perpendicular to the ground. Lift
• From the power of the pelvic floor, the bottom 5 cm from the heels.
• pulsate 30 times with the pelvic floor: even more tension, easy to solve, more tension, easy to solve.
• sit back, relax briefly, 2 repetitions.
• 
  

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- Rider seat

Is rapid force in the crotch. You learn to flex the pelvic floor without using legs, buttocks and belly.

Starting position:

• Sit on a chair, slide forward
• open the legs to the side as far as it gets. The knees are exactly on the feet. Send
• hands to cross the elbow gently to one side stretch
• Align on, pull your back in the length

How it works:

• activate your pelvic floor by the seat bones to dam draw.
• Pull pubic bone and coccyx closer to the dam.
• you pulsating with the pelvic floor: even more sitting bones to the dam, slightly loosen tense, easily loosen, tighten, loosen slightly. 30 times.
• Set up again on, loosen the pelvic floor completely.

Increment: The pulsation
coordinate with the breath: (contract seat bones) with inhalation of the pelvic floor even more tense, loosen the exhalation. 30-40 times.

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The dam

As a dam or perineum area between the anus and testicles approach is referred to. The dam is the center of the pelvic floor. Here all the muscle layers are linked. The skin of the perineum with many sensitive Nerve innervated, it makes this place so sensitive. The dam is a highly erogenous zone. Pressure on the dam can increase the erection and at the same time to delay. The dam-pressure is often used by men with premature ejaculation.

For the activation of the pelvic floor muscles you sit on a chair. Optimal when the seat is hard and flat. Take off your shoes. Sit up straight, feet hip distance apart, knees directly over your feet. Slip something on the chair back and forth. Feel the two bumps, where you sit? These are your seat bones. If you are sitting directly on these bones, you have a perfect fit. The back sits up, the hull stretches to the internal organs and spine are relieved.
Pull the two sitting bones along the dam. You feel more tension between the testicles. That's perfect. contract let go, let go.
Be very gentle with it, especially when feeling cold, pressure, tension or pain in the perineal area: not too much work with the muscles. They reinforce your other complaints.

your first basic exercise have learned: contract let sit bones to the dam, contract, contract-not-quite release. This is known to pulsate.

you pulsing with your pelvic floor 50 to 100 times per day. This promotes the perception of your power muscles, enhances your sexual performance and helps to delay the erection aware.

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Can it be prevented (n) impotence?

An erection occurs as a sensitive interplay between blood vessels and nervous system. If blood vessels and nerves intact, often will the erection. Provided, of course, the erectile dysfunction have no psychological cause. And this is actually at 80% of men Sun
are often harbingers of severe erectile dysfunction lifestyle diseases such as diabetes, cardiovascular disease, angina pectoris, etc. The risk factors for these diseases are also risk factors for low potency. Avoid those risks, you do what your power!

In plain language this means :

• they move. The recommendations of the Federal Office for Sport (Switzerland) for effective health movement:
  daily 30 minutes of exercise such as stairs instead of elevators. Walking Bus
  place 3 times a week at least 20 minutes to sweat as jogging, Nordic walking, swimming, martial arts, soccer, etc.
  2x a week strength and flexibility as Power Yoga, Pilates, our pelvic floor exercises, etc.
  
• alcohol in moderation.
• Listen to on smoking. Smoking narrows the blood vessels and leads to hardening of the arteries. How 'he' will be there rain?
  
• Eat a healthy diet. few, healthy fat (eg olive oil, fish, nuts), 5 times daily vegetables and fruits, please provide variety.
• Watch your weight. A BMI between 2o-25 is optimal.
• Train your pelvic floor.
  
• Deal with your work-life balance. stress can physically and mentally ill. The annual cost of stress consequences are enormous!

These are some indications of what you can do for your 'penis-health'. If you already suffer from erectile dysfunction, talk to your Doctor. Your penis is a sort of 'antenna' for the metabolic syndrome (generic term for cardiovascular problems, high blood pressure, diabetes, etc.). Men often suffer from 5-7 years before a heart attack first time to erectile dysfunction!