Name: Playbook - Baylee Pinon - Pelvic Floor Rehab
Uploaded: 2024-03-29T15:08:22.249Z
Duration: 10 min
Description: Pelvic Floor Rehab

1. Sit or lie in a comfortable place. 
2. Place a hand on your abdomen and the other on your chest. The bottom hand should do the moving. The top hand should remain still or only move as the bottom hand moves.
3. Inhale through your nose for about 4 seconds, feeling your abdomen expand. Hold your breath for 2 seconds.
4. Exhale very slowly and steadily through your mouth drawing your belly button towards your spine.

Diaphragm Breathing

1. Lying on the floor with knees bent, place a small stability ball between knees.
2. As you push through the heels, drive hips towards the ceiling, squeeze the ball between the legs.
3. Activating your inner thighs and pelvis floor muscles

GLUTE BRIDGE W/ BALL SQUEEZE

1. Lie on your back with your legs in a 90 degree bend at the hips and knees. 

2. Your arms are reaching towards the ceiling while pushing a stability ball or weighted ball into your knees.

3. Extend the opposite arm and leg simultaneously as you exhale and press into the physioball with the non working arm and leg to stabilize the ball.

4. Return back to the starting position and repeat on the opposite side

Pelvic Floor Rehab

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