Pelvic floor work is NOT just strength! It's also relaxing, accessory work (glutes, core, adductors, back), and hip mobility and stability. And it can maybe feel overwhelming to try and get ALL of that in! This video's purpose is to help put you at ease that a) it's not overwhelming and b) you're doing ALL of this without even realizing it! (Because it's all throughout this program).
But to wrap all up with a bow, I wanted to compile the three things I want you to be doing with your pelvic floor all into one quick(ish) video:
- Hip mobility: great for adding length to your pelvic floor. We should be including both internal and external rotational stretches to balance out the entire pelvis. Helps to maintain range of motion, which can help with baby’s movement in the pelvis during labor.
- 90/90 (30 seconds, or 2-3 sets of 10 reps)
- Childs pose banded internal rotation: this internal rotation helps to relax and release tension the PF (3 sets of 5 reps)
- Kneeling rotations each direction (3 sets of 5-10 reps)
- Single leg exercises: this is for PF strength. Also known as accessory work, which can play a huge role in the overall function of our pelvic floor. Increased ligament laxity during pregnancy can cause instability of the pelvic joints, so we want to keep these strong! Including exercises that focus on strengthening the muscles that support and cross the pelvis both from and back (glutes, core, adductors, back, PF) can help keep you pain free and feeling strong.
- Single leg squats (3 sets of 5-10 reps)
- Single leg bridge with pulldown (3 sets of 8-12 reps)
- Staggered rotations (3 set of 8-10 reps)
- Breath Work (cooldown mentality): this is mostly breath work to relax our pelvic floor. We want our pelvic floor to work through its FULL range of motion, meaning it needs to be strong but also be able to RELAX.
- Deep squats *for both of these moves, just sit in them until there's no more discomfort. FULLY relax and "fall" down into them.
- Childs pose
I hope this feels helpful! Whether you use this as a workout, piece exercises together from it, or even just feel like you've learned a bit more :)