Pelvic Health Exercises
Please be advised Shiloh Pelvic Health is not responsible for any injuries acquired doing these exercises. We strong 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
-
Lying on your back, position a tennis ball between the second and third last ribs.
-
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) Breath and help it to 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 outside of your tailbone - find a tender spot.
2) Breath 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) Breath 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 knee and your hip.
3) Gently roll along it to release tension for 3-4 minutes.
Child's Pose - Pelvic Floor Relaxation
1) Get into child's pose in a quiet spot.
2) Focus on breathing in to your ribs (getting them to open like an 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) Do 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) Do for 2-3 minutes.
Relaxed Toilet Position
1) Sit on a toilet with a stool under your feet.
2) Your legs should be wide apart and knees higher than your hips.
3) Breathe into your ribs and try to relax your pelvic floor.
Find Your Pelvic Floor
1) Find your pubic bone in the front and tailbone in the back.
2) Find your two sit bones (place your hands under your bum to find the two bones.
3) Imagine a hammock all your organs up.