AUTOPLAY
Fit Pregnancy! Pelvic Floor Exercises
8 steps
Hello!
Practice 2x a day to strengthen your pelvic floor!
1. Practice 2x a day to strengthen your pelvic floor!
1
Your diaphragm and pelvic floor muscles work together as a unit- think of a canister or piston
2. Your diaphragm and pelvic floor muscles work together as a unit- think of a canister or piston
2
Align yourself! Rib cage over pelvis, grow tall, shoulders back and down and ears over shoulders
3. Align yourself! Rib cage over pelvis, grow tall, shoulders back and down and ears over shoulders
3
Avoid overly sticking your bum out or overly titling your pelvis forward
4. Avoid overly sticking your bum out or overly titling your pelvis forward
4
Sit in a solid chair connecting sit bones to the chair. 1 hand on rib cage and 1 hand on abdomen
5. Sit in a solid chair connecting sit bones to the chair. 1 hand on rib cage and 1 hand on abdomen
5
Inhale - belly expands and inflates like a beach ball. Exhale - belly & pelvic floor deflate up
6. Inhale - belly expands and inflates like a beach ball. Exhale - belly & pelvic floor deflate up
6
Practice 6-8 reps twice a day and practice during everyday activities - will begin to become natural
7. Practice 6-8 reps twice a day and practice during everyday activities - will begin to become natural
7
Practice!
8. Practice!
8
Thanks!