Pelvic Floor Birth Prep: Hip 90-90

Описание: 🔸The WHY: This position is especially helpful for increasing flexibility of your internal rotator muscles of your back leg which in turn increases flexibility of your pelvic floor on that same side. Notice if one side feels tighter than the other…

🔸The FOCUS: On your back leg, gliding your hip down to the floor as much as is comfortable for you to feel a therapeutic stretch on the outside of your hip and inner thigh. Then bring your attention to your breath.

🔸How to BREATHE: Your INHALE is your pelvic floor’s BFF to generate length and inc flexibility. Draw air in deeply through your nose, directing it down into the space between your sits bones (you’ll feel more length near the sit bone on the side of your back leg). As you do this, invite your ribcage, belly and pelvic floor to expand with your inhale. Then gently exhale the air out and notice your pelvic floor gently recoil; repeat this breath practice x1min on ea side.

🔹If it is hard for you to feel what’s happening at your pelvic floor, place a hand on your perineum so you can better sense what is happening at your pelvic floor while you breathe. With practice this will become easier and more intuitive.
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Medical Disclaimer: The information shared on this channel is strictly for educational purposes and is NOT a substitute for medical advice. It is recommended that you consult with your personal physician and physical therapist about whether or not the recommendations found here are appropriate for you and your health. If you choose to explore the information and/or exercises shared on this channel, you are agreeing to do so at your own risk, are voluntarily participating in these activities, and are assuming all risk of injury to yourself.