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...
04 Aug Bridge March – Pelvic Floor Contraction
HOW: Begin by lying on your back. Bring the hips up into a bridge position with the knees bent to 90 degrees. As you breathe in, breathe into the belly and the area between the sits bones, letting the pelvic floor relax. Breathe out...
04 Aug Bridge – Pelvic Floor Contraction
HOW: Begin by lying on your back. 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 lift the hips to the...
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 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...
