04 Aug Single Leg Bridge – Pelvic Floor Contraction
HOW: Begin by lying on your back. Lift one leg so that your hip and knee are bent to a 90 degree angle. You're gonna breathe in through the belly. As you breathe out, bring your ribs down towards your pelvis. Breathe out to...
04 Aug Sidelying Pelvic Floor Contraction
HOW: Begin by lying on your side. Bend the knees to a comfortable position using a pillow or blanket to support the space in between. Keep the core engaged to keep space between your trunk and the ground below you. Breathe in to lengthen the area...
04 Aug Quadruped Shoulder Y – With Breath
HOW: Begin by positioning onto the hands and knees. Bring the ribs down to the pelvis, making the back flat. Breathe in through the belly and relax the pelvic floor. As you breathe out, keep the ribs down and bring the arm out to the...
04 Aug Quadruped Hold – Pelvic Floor Contraction
HOW: Begin by positioning onto the hands and knees. Bring the ribs down to the pelvis, making the back flat. As you breathe in, drop the belly towards the floor. Fill the belly with air lengthening, flexing, and softening the area between the sits...
04 Aug Low Trunk Rotation – With Breath
HOW: Begin by lying on your back with the feet resting on the ground. Breath in through the belly relaxing the pelvic floor. As we breathe out, we're gonna squeeze and lift the pelvic floor, the area in between our sit bones. Gently let...
04 Aug Low Trunk Rotation – Swissball, With Breath
HOW: Begin by lying on your back with the hips and knees at 90 degrees, legs resting on a Swiss ball. You're gonna take a breath in through the belly relaxing the pelvic floor. As you breathe out, bring your ribs down towards your...
04 Aug Isometric Supine Hip Adduction – Pelvic Floor Contraction
HOW: Begin by lying on your back. Roll up a towel or use a ball to place in between the knees. You're gonna take a breath in through the belly relaxing the pelvic floor. As we breathe out, squeeze and lift the pelvic floor as...
04 Aug Child’s Pose – Supported, Pelvic Floor Relaxation
HOW: Begin in a child’s pose position with a pillow or blanket rolled up underneath the hips. The knees should be wider than the hips. Also an option to rotate the hips inward, bringing the ankles out. You can also have your head supported...
04 Aug Child’s Pose – Pelvic Floor Relaxation
HOW: Begin in a child’s pose position with a pillow or blanket rolled up underneath the hips. The knees should be wider than the hips. Also an option to rotate the hips inward, bringing the ankles out. You can also have your head supported...
04 Aug Cat Cow – Full Spine, Pelvic Floor Contract & Relax
HOW: Begin in a hands and knees position. As you breathe in, breathe into the belly and the area between the sits bones, letting the pelvic floor relax. Let the belly sink towards the floor to arch the spine. Breathe out bringing the ribs down, contracting...
