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 squeezing and lifting the area of the Swissball that's right in between your sit bones. Breath in, and then exhale, squeeze and lift. 
  • FEEL: You will feel pressure of your pelvis into the Swissball. 
  • COMPENSATION: Avoid flaring the ribs.

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