are you suffering from weak pelvic floor muscles with low back pain weak abdominal muscles as well
as your bladder hi my name is Annie and welcome to my channel Annie Pilates physical therapist
in this video I'll be demonstrating simple Pilates Core and physical therapy to activate
your pelvic floor muscles to stretch tight and weak low back hips to help relieve the pressure
if you're having Bladder incontinence and weak pelvic floor so get your mat ready and join me
if you're new to my channel want to learn more about Pilates yoga Physical Therapy health and
wellness please subscribe to my channel ring the bell so you won't miss anything I also have a
playlist you can check out on the list down below for absolute beginners to slowly progress and if
you need my guidance a gentle progression program to really fix your weak double floor week back
abdominal muscles if you're postpartum with back pain then this program is for you join my back
master class that I'll be reopening on October 1st to welcome new students and if you want to
watch more testimonies and learn more about the core impact immersion therapy you can click the
link below leave your name and email address so you can be part of my early bird wait list
before I open it to the public so let's discuss a little bit about their pelvic floor muscles
and why it's important to engage those muscles it's in the basic lower part of our pelvis and we
have actually three diaphragms from your pharynx as you inhale it's like a dome shape on top or a
diaphragm on the middle part and the pop of floor and the lower part so breath work is so important
so as you breathe in up through your nose as you slowly go down and exhale and then lift and Mind
Body awareness to connect with your pelvic floor so it's important to really connect breath work
slowness and controlled breath is so important when we do this program everything in this
program today will be all four positions so let's begin our exercise routine so all
fours position hands and knees position hands level two shoulders knees level to your hips
open your fingers flared out so you can hold on well to the mat as you breathe in I want you to
really expand your diaphragm so breathing through your nose belly breath so you're gonna press your
belly out to give space on your pelvic floor and you want to make sure your spine is in
neutral position not overarching and not tilting in keeping everything squared on your pelvis and
if you place a cup of coffee here you don't want the coffee to spill back or forth and sideways
will do 10 deep breaths in all four position you can see my belly Rising as an inhale
and as exhale I'm slowly pulling my navel to my spine and breathing out through my mouth
I'm imagining I'm lifting up through my pelvic floor imagining not to be to engage my bladder
lifting if there's a small size P going up your bladder to your kidneys as I breathe out
and you can see my belly squeezing in keeping my spine in neutral
not arching up and not arching down again belly breath as you breathe it
exhales pull in squeezing your core in imagining not to pee lift and relax eight
more inhale belly breath exhale squeeze in slowly breathing out and relax inhale exhale
Mind Body awareness six more inhale belly breath expand
as I inhale as much air in exhale pulling it slow poo poo poo as you breathe out
four more inhale exhale if you're in all fours position it really connects your core
in a different light and as I said I have a playlist you can try in different positions
inhale belly breath exhale squeeze three more
two more
last one belly breath and breathe out well done now in all fours position I'm gonna slowly
rotate shifting your body pelvic clocks like me Clockworks I'm shifting through my hips I'm
making circles from right to left as I breathe in belly breath exhale breathe out nine more
squeezing my core in inhale exhale
so if this is too advanced for you
there's going to be a problem you can do in lying on your back and in seated position
last Circle exhale now let's reverse circles inhale belly breath
breathe out as I scroll to the other side expand
as your consumer gonna do some tilt in and out then that's fine as long
as you're doing your breath slow steady I say inhale diaphragm belly breath exhale
pulling your navel to your spine slow and steady three more Bend and squeeze two
and one well then the next exercise we're going to engage your core further by lifting your knees
off the mat for a bare plank bare plank is when you slowly press to the mat with your hands lift
your knees a few inches off bend the breath inhale as you exhale pull your thumb again
and then slowly lower your knees down we have nine more lift as you breathe in belly breath
exhale pull and then time eight more lift belly breath
pull in as I breathe out through your mouth and seven more in exhale and down some more
you might get them tired and that's okay as long as they're slowing fishing pain on your back
five more
four more
three more
two more
last one
well done now I'm gonna separate my knees at the side of the mat feet together like a frog
position I'm gonna shift my body left and right to stretching my inner thigh and hip groin area with
my belly breath as the inhale belly breath exhale pulling as a shift to the other side expand belly
breath exhale and shift again to the right belly breath and then breathe out and shift to the left
belly breath breathe out shift to the right belt breath you're going to feel the stretch
on your hip groin all the way to your pelvic floor muscles
wine body awareness imagining not to pee as you breathe out squeeze gently
last one belly breath exhale as I squeeze up and last one in the right and back down well done
let's do a gentle frog stretch to stretch your keep going further and rest your wrist as I lower
my chest down extending my elbows and my head all the way down to the mat I will hold this in
three deep breaths to build breath as in breathe in and breathe out squeeze my core in two more
last one last one or fours this time we're gonna do zipper stretch
as I extend one leg out to the side I'm gonna feel the stretch of your hip going area
and this will connect to this pelvic floor on your left all fourth position with your
leg extended on your side we're gonna rock back and fourth as I go back and exhale and I inhale
as I go back to all fours belly breath pushing my belly out as I inhale and then exhale back
inhale
exhale pull it in and breathe out as I lower my hip back inhale belly breath exhale back six more
and back as much as you can inhale five more
four
three
I'm rounding my shoulder cycle back a little bit to it like a child pose two
and one
and now let's switch to the other side I'm extending my right leg let's switch to the
other side so you can see you want to balance your body it's good to go both sides belly breath
inhale exhale back making sure your hand is level to your shoulder belly breath exhale back
go down as much as you can inhale exhale squeezing your core in as I go down back
five more
four
three
last one and that's it I'm hoping you enjoyed this gentle about the floor low back
core engagement utilizing Pilates and some gentle yoga movements if you need my guidance
as I said earlier to learn more about core and back immersion therapy printing technique core
engagement better for weakness and low back pain with poor posture awareness click the
link on the video below and learn about three six part review series you can already start
to regain your life without back pain to have a stronger core and improve overall posture link
under my bio it will be reopening on October 1st it's getting close soon and I can't wait to meet
my new students already signed up on my program and if you're interested and you want to be part
of the small intimate group of students click the link below and you'll receive the email on how to
join the exclusivity of this program if you want to learn more about Pilates yoga Physical Therapy
health and wellness please subscribe to my channel ring the bell so you won't miss anything like and
share this video every like you give to my channel you are supporting me I also have my merch that
you can support my channel click the link on my bio on my description below so you can support
my channel and have a patreon financial support as well patreon account if you want to get more
exclusive videos a special thanks to all of my patreon supporters if you have any questions or
concerns regarding this video leave a comment down below and we'll try my best to answer each one
of you always remember be safe be well and help through you see you in my next video training bye