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 you squeeze the object in between the knees. Breathe in relaxing the pelvic floor and repeat. 
  • FEEL: You will feel the core and the groin working. 
  • COMPENSATION: Avoid arching the back or lifting the hips.

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