Name: Playbook - Ashley Watts - Pelvic Floor 2
Uploaded: 2023-12-30T02:39:17.092Z
Duration: 15 min
Description: Pelvic Floor 2

- Sit on the ground in a comfortable position, crossing your legs or keeping them straight out 
- Slowly inhale for 3 seconds while holding a kegel
- Release for 3 seconds

Diaphragmatic breathing

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes for 2 seconds
- Lower back to starting position

Glute bridge

- Lie on your side with hips and feet stacked.
- Slowly raise one knee in the air laterally, pause for 1-2 seconds holding a kegel.
- Release for 2 seconds and switch sides.

Clam shell

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- While at the bottom of a squat, hold a kegel for 3 seconds  
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Pelvic Floor 2

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