04 Aug Bridge – Adduction, Pelvic Floor Contraction
HOW: Begin by lying on your back. Find yourself a ball that's a little bit squishy, maybe a rolled-up towel. You're gonna place it in between your knees. As you breathe in, breathe into the belly and the area between the sits bones, letting...
04 Aug Bird Dog – Pelvic Floor Contraction
HOW: Begin by positioning on hands and knees. As you breathe in, breathe into the belly and the area between the sits bones, letting the pelvic floor relax. Breathe out bringing the ribs down, contracting the pelvic floor as you lengthen the arm and opposite leg...
04 Aug Bird Dog – Legs Only, Pelvic Floor Contraction
HOW: Begin by positioning on hands and knees. As you breathe in, breathe into the belly and the area between the sits bones, letting the pelvic floor relax. Breathe out bringing the ribs down, contracting the pelvic floor as you lengthen the leg away from you....
04 Aug Sitting – Swissball, Pelvic Floor Contraction
HOW: Sit on a Swissball with your knees wider than your hips. Think about squeezing and lifting that area in between your sit bones with intention to squeeze the Swissball. With a hand on your belly, breathe in and as you breathe out, think about...
04 Aug Sitting with Forward Relaxation – Swissball
HOW: Sit on a Swissball with your knees wider than your hips. Rest your feet on the ground and your hands on a chair in front of you. Lean forward so that your head is resting on your hands. Taking a breath in through the...
04 Aug Supine 90-90 3D Breathing
HOW: Begin by lying on your back. Find a bench, ottoman, chair, or couch to rest the feet on. The hips and knees are at a 90 degree angle. Take a big belly breath in to relax the pelvic floor. Breathe out to initiate a...
04 Aug Supine Heel Slide – Slider, Pelvic Floor Contraction
HOW: Begin by lying on your back with your knees bent, feet resting on the ground. Find yourself some sliders or a sock on a hardwood floor, or a towel on a hardwood floor. Place both hands on the belly. Breathe in, and as...
04 Aug Supine Heel Taps – Pelvic Floor Contraction
HOW: Begin by lying on your back with your knees bent, feet resting on the ground. Place both hands on the belly. Breathe in, and as you breathe in, relax your pelvic floor. This is the area between the sit bones. As you breathe out,...
04 Aug Supine Pelvic Floor Contraction
HOW: Begin by lying on your back with your knees bent, feet resting on the ground. Place both hands on the belly. Breathe in, and as you breathe in, relax your pelvic floor. This is the area between the sit bones. As you breathe out,...
03 Aug Tabletop Heel Taps – Pelvic Floor Contraction
HOW: Begin by lying on your back. The hips and knees are bent to a 90 degree angle. Hands can be to the side or on the belly. Breathe in and relax the pelvic floor. Beath out while bringing the ribs down towards the pelvis. ...
