Pelvic Health Exercises
Please be advised Shiloh Pelvic Health is not responsible for any injuries acquired doing these exercises. We strongly suggest you book in with us before attempting to do any of these.
Anterior Diaphragm
1. Place fingers under ribs.
2. Pull up and hold 60 seconds.
Posterior Diaphragm
1. Lying on your back, position a tennis ball between the second and third last ribs.
2. You could feel a sharp pain when rolling your body over the ball. Hold 1 to 2 minutes.
Pelvic Floor Release
1. Sit on a tennis ball, just inside your sit bones.
2. Breathe and help it relax for 2-3 minutes.
3. If this is really painful, try on a softer surface. Keep pain less than 4/10.
Glute Muscle Release
1. Place a tennis ball just to the inside of your tailbone—find a tender spot.
2. Breathe and hold for 2-3 minutes.
3. Keep the pain less than 4/10.
Internal Obturator Release
1. Hook a theracane just on the inside of your hip bones.
2. Gently push towards the outside.
3. Breathe and hold 1-2 minutes.
4. Keep pain under 4/10.
Adductor Release
1. Lie on your side.
2. Place the foam roller under your leg, between your thigh and your hip.
3. Gently roll along it to release tension for 3-4 minutes.
Child's Pose—Pelvic Floor Relaxation
1. Get into a child's pose in a quiet spot.
2. Focus on breathing into your ribs. Imagine they're being opened like a gigantic umbrella.
3. If comfortable, place your hand on your bum and feel the movement of your pelvic floor.
4. Imagine your pelvic floor opening like a flower.
5. Continue for 2-3 minutes.
Happy Baby—Pelvic Floor Release
1. Lie on your back in a quiet spot.
2. Focus on breathing into your ribs.
3. See if you can feel the movement into your pelvic floor. Put your hand over your bum, if comfortable, to feel the movement.
4. Continue for 2-3 minutes.
Posterior Psoas Release
1. Lying on your front, place a ball on the inside of your hip bone.
2. Apply pressure for 1-2 minutes. There should be no more than minimal pain.
3. Breathe and wait for a release.
Anterior Psoas Release
1. Lying on your back, with knees bent, place a ball on your back, above your hip bones and to the outside of your spine.
Relaxed Toilet Position
1. Sit on a toilet with a stool under your feet.
2. Your legs should be wide apart, and your knees higher than your hips.
3. Breathe into your ribs, and try and relax your pelvic floor.