Pelvic Floor Tightness - Warm up to reduce tightness

Hi 👋🏻 I'm Angela Mosley mom of 4 and pre and postnatal corrective exercise trainer. I help moms all over the world restore pelvic floor function from peeing their pants to prolapse and getting them back to lifting weights and their favorite bootcamp or HIIT classes while improving symptoms.

Equipement needed:
▪️Mat
▪️foam roller or something sturdy to hold onto
▪️pillow
▪️chair/bench

This is a sample warm up of what I would take my clients through if they had pelvic floor tightness. First step is to reduce pelvic floor tension by externally releasing with a ball you can grab my favorite ball from amazon here: https://amzn.to/3A1E9TT

2nd step is breathing! Restoring good diaphragmatic breathing is essential to pelvic floor health. There are two poses in the warm up: child's pose and a deep squat pose. You can decide which you prefer or do both :)

Followed by some thoracic mobility and hip/pelvic floor mobility. 

External Release: 30-60 seconds each side
Breathing: 5-10 breaths each pose or 1 pose 2x
Thoracic rotation: 30 seconds or 5-8 reps each side
90:90 hip shift: 30 seconds alternating or 4-8 reps each side
Adductor rock backs: 30 seconds each side or 8 reps each side

You can pick and choose which ones you want to incorporate into your routine. By no means do you need to do all these moves, choose ones that feel good in your body.

And please seek an internal pelvic floor therapist if you are experiencing chronic pain or tension.

If you'd like to learn more about my 4 week Pelvic Floor Foundations program you can do so here: https://www.modernfitmoms.com/corerevive

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