Stationary Bike Set Up for Pelvic Floor Safe Exercises
Stationary Bike Set Up for Pelvic Floor Safe Exercises
Learn how to set up your stationary bike for pelvic floor safe exercises.
If you’re looking for a great way to workout for fitness and fat burning without straining your pelvic floor stationary bike might be the solution you’ve been looking for. Please scroll down for more tips and written guidelines.
With Pelvic Floor Physiotherapist Michelle Kenway from https://www.pelvicexercises.com.au
Stationary bike is great form of fitness and weight management exercise that can help women exercise and avoid pelvic floor strain.
Stationary bike is low impact providing a safe effective workout for women with prolapse and/or incontinence problems.
This stationary bike video shows you how to set up your bike and ride to protect your pelvic floor when cycling. It also describes the most effective stationary bike exercise for weight loss.
What are the Benefits of Stationary Bike?
Potential benefits include:
-Weight management and weight loss
-Pelvic floor protection
-Joint protection (i.e. knees, hips, ankles)
-Lower limb muscle strengthening
-Lower limb muscle endurance
When to Avoid Stationary Bike
Avoid stationary bike exercise:
– With pelvic pain (usually aggravated with sitting)
– With increased pelvic floor tension
– Some lower back conditions (e.g. acute disc injury, sciatic nerve irritation)
– With numbness or tingling in the area you sit on
Stationary Bike Set Up
To set up your bike:
-Position the bike seat so your hips are higher than your knees throughout
-Your extended leg remains slightly bent when fully extended
– The arm rests support you sitting your body upright on the seat
Stationary Bike Techniques to Avoid for Pelvic Floor Protection
Some stationary bike techniques can increase pelvic floor loading and are best avoided if the pelvic floor is at increased risk of injury:
– Using high gears causing heavy resistance and straining to move the pedals
– Standing out of the saddle when cycling
Stationary Bike Techniques to Choose
-Stay seated in the saddle
-Keep leg resistance manageable
-Alternating cycle speed with fast,moderate and slow pedal revolutions
Best Stationary Bike Technique for Weight Loss
Stationary bike may help you exercise for longer duration than you might otherwise be able to with pelvic floor problems.
Stationary bike helps some women exercise at a higher intensity than they otherwise may not be able to achieve
Using the stationary bike with alternating high and low intensity provides for highly effective weight loss exercise – without the need to diet.
Stationary Bike Regime for Abdominal Weight Loss
Research at the University of NSW has investigated stationary bike weight loss exercise using a regime known as “Life Sprints”.
The most effecting weight loss stationary bike training regime involved:
– Exercising on 3 alternate days of the week
– Performing 20 minutes alternating high and low intensity exercise (following 5 minutes warm up)
– Alternating 8 seconds high intensity vigorous cycling with 12 seconds low intensity cycling known as “interval sprinting”
Summary for Stationary Bike and Pelvic Floor Safe Exercise
-Set up your stationary bike so your hips are higher than knees
-Sit your body upright
-Choose light to moderate resistance
-Avoid high resistance
-Avoid standing out of the saddle when cycling
-Cycling with short sessions of alternating high and low intensity can provide effective weight loss exercise
For further reading about the Life Sprints stationary bike exercise regime see https://www.pelvicexercises.com.au/weight-loss-exercise/
Is this particular bike a good brand for pelvic prolapse safety and if so what kind is it?
Trying to find out if a recumbent bike would work.
Very helpful, Michelle, thank you! My bike also has moving arms; not an Airdyne but something like that. It is terrific for the tabata workout you describe. I don’t think it is making me lean forward. Does that sound safe for PF?
Hi Michelle, does this help your pelvic muscles?
Hi Michelle, thank you so much for this great video! I looked through the notes for the video and I didn’t see the link to the interval training music that you said would be included. Maybe I missed it? Please let me know where I can find that. Thank you!
Do you ever answer questions on this site? I see several regarding a recumbent bike and NO answers. Is it ok to ride a recumbent bike if one has pelvic floor issues?
Is it safe to use a recumbent bike at home (or at the gym) if you have grade 2 rectocele and bladder prolapse? How many minutes per day/weeks? Please advise.
Hi, can I do elptical ? If i have ractocile ? Thank you for your everything 🙏🌸
Is it an upright cycling bike different than a regular spin bike? If so, is it better for who has prolapsed bladder than a regular cycling bike like those you find at the gym? Thank you!
What about a recumbent bike?
Which is better, a traditional bike or a recumbent bike and why? I switched to a recumbent trike because of neck problems and safety issues. It’s also more comfortable to sit in.
Kitne ki h yeh
how do you do high & low intensity without increasing resistance? And what is a good level resistance to use? (I used to do HIIT training weight/bodyweight training & high/low resistance HIIT cardio before my prolapse diagnosis so not quite sure how to use low/mod resistance but increase intensity to lose weight…)
Hello. I don’t know if you still check comments on this video, but hopefully… I have recurrent pelvic prolapse, and I would like to know your opinion on recumbent stationary bikes. Is a bike with the recumbent sitting position considered "pelvic floor safe"? I would be so grateful for your advice. Thank you!
are recumbent bikes appropriate for prolapse patients?
thank you for this well presented, clear and concise video. much appreciated.
Really appreciate you. Thank you. My question is about using mini floor exercise bikes. Are they safe for my protruding anterior bladder prolapse. And if so the best position for using them… tyvm
Is the reclining bike safer to use for pelvic floor safety?
Legend has it, that her pelvis is so healthy that when you look up healthy pelvis, she comes up.
I recently purchased a recumbent bike. Is this type of bike safe to use as well for pelvic floor safe exercises?
Is it good for thigh loose
what bike is it mate
I am going to try and contact you Michelle to find out exactly which stationary bike you are using in your pelvic floor safe tips video. Does anyone know the answer to this?
In the video you mentioned its better to keep your knees below your hip… Does that mean recumbent stationary bikes is not recommended for those with a bad hip?
I have been doing this intuitively for several months! Thank goodness I am on the right track, Michelle. Sitting up straight and engaging the core. Absolutely. Not pushing to be a “beast.” HIIT. I love this. Thank you for confirming my suspicions. Xoxo
Is the advice the same for a recumbent stationary bike?
Are the bikes with handles that also work out your arms safe?
Hi! If you have a problem with bowel incontinence can you actually exercise on a bike ? I would really appreciate your answer.
Is this exercise safe for prolapse issues
Isy weight loss hota hai ???????
Is this good for upper body weight loss??