3 essential pelvic floor moves (None of which are Kegels) #shorts
How your hips move is essential to pelvic floor health; your deep hip muscles form part of the ‘wall’ around your pelvis, and ALL the muscles around your pelvis influence the tone and function of the limited number of muscles generally called your ‘pelvic floor’.
Here are 3 of my top hip exercises for a happy pelvic floor (and happy hips too!)
Hip Internal Rotation Block Squeezes – wake up your hip rotators!
💗Lie down with something under your head if desired
💗Bend hips & knees to 90 degrees
💗Lightly squeeze a yoga block between your thighs
💗Smoothly but with some effort (like the air is jelly) rotate your thighs in and out
Pelvic List – Stabilizes your sacrum, improves walking mechanics (walking well is KEY for your pelvic floor btw)
💗Stand on one leg on a yoga block
💗Use your standing side butt muscles to gently lift & lower your other leg by tilting your pelvis
💗This one usually takes some practice to ‘get’ – think about poking your standing hip to the side & then pulling it in
💗Make sure your low back isn’t doing this instead!
Inner Thigh Slides – “Tight” inner thigh muscles are usually weak & contribute to pelvic floor issues – get ‘em stronger & longer with these (and enjoy a bonus squat on your standing leg)
💗Stand with one foot on a slider, other foot on something stable like a yoga mat
💗Slide your one foot out as you bend the other knee and reach your butt back
💗Draw in your sliding foot to stand up again
Do these often to help heal your pelvic floor & get your hips back online!
The pelvic floor doesn’t work in isolation – and isolated exercises like Kegels are only a small part of keeping your pelvic floor healthy, strong & happy.
If you want to go deeper into hip exercises for the purpose of nourishing live long pelvic floor health check out my Pelvic Floor+ program: ✨
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