Find the pinch and strength pinch!

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    Find the pinch and strength pinch!

    A ship comes loaded with squat training from MamaVibes! This squat workout consists of two different squats: find the squat and strength squat. Find the pinch is done with a soft activation at about 75% of your max, and held for 3 seconds. The strength squat is as it sounds - your very strongest, for 5 seconds.

    You can practice the trick sitting, standing, lying on your stomach, lying on your back, lying on your side or kneeling on all fours. While brushing your teeth, breastfeeding or bottle-feeding or before going to sleep. When you feel you have good control and don't have to focus very hard to find the pinch and strength pinch, you are ready to move on and add endurance pinches and speed pinches.

    In an endurance pinch, you hold the same soft activation as when you find the pinch, but hold it for a long time. In a speed pinch, as in a strength pinch, you pinch your strongest, but hold the pinch for only 2 seconds. The purpose of these is to be able to find control quickly to cope with sneezing, coughing and laughing fits.

    How often should you do squats?

    We recommend doing squats 2-3 times a day and you can start squat training as soon as you want after giving birth. More guided squats with different types of squats can be found on getvibes.se.

    How do you find the trick?

    We know, it can feel impossible at first. But rest assured that every time you try to find the trick, you get closer to actually doing it. Even if it doesn't feel like it!

    Here are some tricks of the trade that can help you find your way around:

    Stopping the silica beam. Can be a simple and understandable way to FIND the activation, but don't practice while peeing, it can jitter with the bladder. Use it as a test, or occasionally.
    Compasses. Feel where you have your sit bones, then imagine that with the help of the pelvic floor muscle plate you bring them to a point in the center of the two. This is east and west. Then feel where you have the pubic bone in the front and the tail bone in the back, north and south. Visualize that these two also meet in the middle.
    napkins. Imagine a fully unfolded napkin, grab a point in the middle and lift. This is what the pelvic floor plate looks like when activated. The four corners of the napkin are brought closer together and the whole thing is lifted at the same time.
    Hold in a fart. Imagine you are in the wrong situation and have to stop a fart from escaping. It must be absolutely unnoticeable what you are doing (i.e. - don't cross your legs or clench your buttocks etc.) Activate only the muscles needed to do the job.
    The zipper. Imagine you have a zipper that goes all the way from the sphincter to the pubic bone. Close it from the back to the front. First the sphincter, then the vagina, and past the urethra.
    Suck in a spaghetti. Sick thought, but still - imagine you are going to suck a spaghetti into your vagina. It should not be cut off, but just sucked in, lifted up.

    Good luck to you!

    Read more about exercise after childbirth.

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