04 Aug Anterior Step Up with Weight- Pelvic Floor Contraction, Kettlebell
HOW: Begin in a standing position at a step or a stair. Grab a weight you can hold in one hand. Begin with one foot up on the step. As you breathe in, breathe into the belly and the area between the sits bones,...
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 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. ...
03 Aug Tall Kneeling Hip Hinge – Band, Pelvic Floor Contraction
HOW: Begin in a kneeling position. Anchor a band behind you, placing it just below the hip bones. Knees are wider than the hips. Hands are placed across the chest or behind the back. While lowering the chest towards the ground, let the band pull...
31 May Captain Morgan – Hip Drop, Swissball
HOW: Begin by standing near a wall. Assume a march position to stabilize an object with the knee of the side of the thigh that is lifted. Abduct or push the thigh out into the object. Push your hips back, bend at the knees, let...
31 May Stork Squat – Chop
HOW: Begin by standing near a wall. Assume a march position to stabilize an object such as a swissball using the knee of the leg that is in the march position closest to the wall. Abduct or push the thigh out into the object....
30 May Seated Big Toe Abduction – PROM, Band
HOW: Begin in a seated position. Anchor a band around the big toe. Pull on the band to abduct or pull the big toe from the midline of the body. Hold for the duration or perform for repetitions. FEEL: You may feel a stretch in the...
30 May Lateral Pelvic Tilt – Swissball
HOW: Begin by sitting on a Swissball. Keeping your hands on your hips, begin to tilt your pelvis towards one side and then towards the other. Perform for duration or repetitions. FEEL: You should feel the ball moving side to side. Can feel the...
