A good one from the brainy @themovementmaestro!! This is a great drill for everyone, but especially if you have pelvic floor issues (prolapse, stress urinary incontinence), diastasis recti, and even if you have low back pain from your hips being out of alignment (I call it mom hip because we commonly get it from carrying kids!). Here is what she has to say: ・・・
Figured I’d follow up DM#448 with a little pelvic floor video since so many of you asked.
Now, as always, don’t guess, get assessed. If you think you have something going on with your pelvic floor, get in and see a pelvic floor physical therapist. I can’t recommend this highly enough. Ok, now that that’s out of the way, here’s a little explanation of today’s drill.
This is a low level, low threshold, FOUNDATIONAL drill. Aka, don’t expect to ‘master’ this and then miraculously stop peeing when you do double unders or hit heavy lifts. Gotta work up to that. This drill is one of my favorites as it incorporates the entire core, synchronizing breathing with hip movements, and since it’s all attached, that pelvic floor is gonna move too.
The video has directions, but for a little more clarification, these are sub-maximal movements, aka low level squeezing the block and pressing into the band. I’m using a @perform_better band, the second lightest resistance. A ball is actually easier to use between the knees than a yoga block and it won’t require you to hold it with your hand. But I didn’t have a ball, and I wanted a bit more solid resistance as offered by the yoga block.
Inhaling causes the pelvic floor to descend, which is why we want to pair it with external rotation/abduction of the hips (spreading the knees). Exhaling causes the pelvic floor to elevate and return to it’s resting state, so we pair that with adduction and internal rotation of the hips.
For now, start in supine and try to keep a neutral spine and even breathing pattern. Avoid scrunching or lifting the toes, as this tends to be a compensatory strategy and can affect what the pelvic floor is doing. Sets, reps, blah. Let’s try for about 3 minutes of easy work.
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