Goals:
1- Improve diaphragm range of motion.
2- Enhance pelvic floor range of motion.
3- Reduce pelvic floor tension.
Child’s pose breathing exercise
Reps: 10 reps - 3x/day
Instructions:
- Position: Lie down with your forehead resting on your hands or palms facing downward. You can perform this exercise with or without a pillow for support.
- Inhale: Breathe in slowly through your nose, directing the breath into your abdomen, lower back, and pelvic area. Focus on expanding these areas gently without forcing the air.
- Exhale: Slowly exhale through pursed lips, allowing the air to leave naturally and calmly.
Side-Lying Breathing exercise
Reps: 10 reps - 3x/day
Reverse Kegels exercise
Reps: After you pee, sitting down
Pelvic Floor Ball Release exercise
Reps: 1 set - 10s - 60s each side - 1x/day
End of Phase Quiz quiz
Goals:
1- Improve functional pelvic floor range of motion.
2- Gentle core activation.
3- Eccentric hip muscle strengthening.
4- Enhance hip mobility.
Pelvic Floor Endurance Training exercise
Reps: 1 set - 10 reps - 3x/day
Pelvic Tilt Core/Abdominal Strengthening exercise
Reps: 1 Set - 10 Reps - 5s hold - 3x/day
Good Mornings exercise
Reps: 1 set - 10 reps - 3x/day
90/90 exercise
Reps: 1 set - 10 reps each side - Hold 5 sec - 3x/day
End of Phase Quiz quiz
Goals:
1- Maintain your progress.
Pelvic Floor Activation (Standing) exercise
Reps: 1 Set - 10 Reps - 3x/day
Downward Into Plank exercise
Reps: 1 Set - 10 Reps - Plank hold: 5s - 3x/day
Downward Into Upward Dog exercise
Reps: 1 Set / 10 Reps /3x/day - Plank hold: 5s
Lunge Rotation exercise
Reps: 1 set - 10 reps - 3x/day
Hip Stretch 90-90 exercise
Reps: 1 set - 10 reps each side - Hold 5 sec - 2x/day
End of Phase Quiz quiz
