hello pilatus and yoga lovers welcome back to my channel annie pilates physical therapist
this is going to be a gentle core strength training program for anyone with weak pelvic floor
muscles tightness and pain as requested by my viewers so if you want to join me you we're going
to utilize a wall and a mat to support our back so get your mac ready and find a wall to join me
hello my friends let's start sitting up first to engage your core muscles with your breaths
cross-legged position will help stretch it out you can put the towel on your bottom to support
your back if you can't straighten your back yet or you can keep your knees bent in the front so let's
start for beginners like this keeping your back straight inhale and exhale blow try to squeeze
your stomach in and try to connect to your bladder by imagining not to be kegel's exercise envelope
inhale exhale one more breath inhale and exhale now we're going to slowly reach
for your ankles as you bend forward closer to your chest on your knees
inhale and exhale sit up straight as you slowly engage your pelvic floor muscles inhale exhale
two more to go inhale reach now further down to your toes as you go up straighten your shoulders
back as you look up last one inhale and exhale now we're gonna do cross legged press your knee down
as you lengthen your spine chest out place your hand on your abdominal area in the lower part
to connect mind body connection so inhale and exhale as i exhale i squeeze my stomach in
and engage my core inhale exhale slowly and effectively last breath inhale and exhale now i'm
slowly placing my hands behind my head to stretch my shoulders more and challenge my core as we
stretch it out gently inhale and then exhale pull your elbows front inhale open exhale back center
open up inhale exhale last one inhale as i exhale i'm going to squeeze my stomach
in and bend forward gently inhale up exhale back down
two more to go inhale and exhale and now from this position we're going to slowly stretch the side of
your hips that helps lengthen your hip deep hip muscles that's connected to your pelvic floor
as you lean one side to the other you feel a different pull on each side inhale
exhale back to the center so you inhale to the side exhale to the other
last deep breath inhale and exhale to the side and now my friends now we're
going to utilize the wall to help strengthen your core muscles more
so try to come closer with your bottom your glutes near the wall
we'll start with your knees straight if you're tight on your hamstrings you can
start with your knees bent place your hands on your side as you slowly do a gentle march like
tabletop towards your chest inhale exhale back to the wall so slightly bent knee for beginners
inhale squeeze your stomach in as you bend and exhale back out inhale squeeze in exhale up inhale
exhale my recommendation is to do this 10 times each leg to warm up your hips as you lengthen
and help support your pelvic floor muscles with the gravity pulling it up towards you because
most patients can't lift their leg up because of the weak pelvic floor with low back pain
and this is great for anyone with back pain as well to stretch their hamstrings last set inhale
right leg left side exhale and now my friends we're gonna slowly tap your ankle towards your
thigh or knee area as you do a figure four so you inhale exhale back if you're tight and you can't
open like this you can start just sliding your heel on your shin back and forth for beginners
so you try to progress to go further up through your thigh area my recommendation is 10 times
as well each leg as you inhale and exhale squeeze your stomach in as you inhale exhale relax belly
button in and bow last set inhale and exhale you feel love the stretch all the way to your calf now
slowly extend your knee as you do gentle ankle pumps both of your legs inhale exhale squeeze
engage your core place your hand in your abdominal area to engage more of your lower
abs and your deeper core muscles your pelvic floor as well squeeze exhale and blow two more to go
inhale exhale now with your toes pointing away from you and slowly lift your heel off the wall
to stretch your hamstrings more with your knees straight exhale down some of you might not be
able to lift it yet that's fine try your best as you stretch lengthen slowly and effectively
two more to go my recommendation is to do it 10 times as well this is for demonstration purposes
only and if you want a follow along video let me know and i could do another video with more
repetitions and the next exercise is slowly slowly bend your knees to a tabletop position 90 place
your hands on your hip as you slowly open your knees apart to stretch your pelvic floor muscles
with your breath inhale and exhale because this is a gentle exercise i want you to hold it
for three to five seconds hold in this position in the butterfly stretch keeping your back in
neutral which means you can place your hand at the small of your back as slightly arch so you're not
pushing your core back you're not doing a posterior pelvic tilt you want to promote natural
curvature of your spine so inhale bend close your knees together tight and exhale open and blow
inhale back to the center with your breaths as you exhale out squeeze your core
and your lower abdominal area last one and my recommendation is to do it 10 times as well
okay my friends now extend your legs your knees as you slowly do a gentle v-stretch open your
feet apart inhale and feel that love stretch and hold that for three to five seconds hold
and squeezing your stomach in to engage your pelvic floor muscles and blow
and imagining not to pee for your bladder inhale up exhale down and hold it gently
inhale back to the center and blow another 10 repetitions is my recommendation
and the next one with your leg out to the side one knee slightly bent to support your back
and ankle pump one two and then lift off the wall to stretch and back to the center
and you alternate left and right so left side toes pointing away from you open
to v position one legged v diagonal ankle pump in the end as you lift it up the wall exhale down
back to the center and then slightly bend your knee to switch it to the other leg toes away
exhale out ankle pump and lift back to the center and blow last set inhale exhale pump to stretch
lift to stretch more and back to the center and last one on your right inhale exhale
lift center and back and last one on your left extend exhale out to the pump lift and then back
to the center and down now slowly lift your hands overhead we're going to try to do abdominal crunch
to engage more as you slowly lift and reach for your toes
try not to use your neck muscles but use your abdominal muscles inhale and exhale lower back
up inhale so place your hands around and reach exhale belly button in and blow
two more to go inhale exhale belly button in lift engage your core and blow
two more to go squeeze your stomach in as you exhale up and down last one inhale and exhale up
and now slowly stretch your knees towards your chest to relieve any pressure on your
back and rock side to side to relieve any tightness on your pelvic floor inhale exhale
now we're going to do gentle butterfly stretch feet together knees apart as you rock side to side
inhale exhale and then happy baby bend your knee feet pain
pointing up toes pointing towards you as you slowly extend your leg back and forth if you
can't extend yet you can just rock side to side inhale and exhale squeezing your
stomach in to engage your core so inhale extend alternating and then rough side to side last one
exhale and back to butterfly position to slowly roll to your side to get up and that's it i'm
hoping you're feeling much better red in your pelvic floor it takes time and dedication to
see results my recommendation to do it every day to slowly progress and strengthen and if you feel
tired at the end of the day the pelvic floor muscles get really fatigued fast and you don't
want to over fatigue it so sometimes it takes two to three days to recover to continue again
even the wall exercises before you progress to more dynamic progression and i have more
pelvic floor exercises if you're interested just let me know leave a message down below
on my youtube channel or my social media and i'll try my best to make more progressions utilizing a
ball and gentle pilates program that you can sign up for my 30 days pilates discover self healing
down on my description below so you can slowly strengthen your core but those
are a little bit more aggressive for those with weak pelvic floor so this is my recommendation
first until you strengthen safely and effectively if you love this video and want to learn more
about pelvic health yoga pilates and physical therapy and anything related to your spinal health
please subscribe to my channel and ring the notification bell so you won't miss anything
always remember be safe be well and healthier you until next time bye