Скачать или смотреть 6 Easy Pelvic Floor Exercises (Activation & Strengthening)

Today, I'm sharing safe and effective pelvic floor exercises for women and men you can do at home and instructions on how to properly activate your pelvic floor including kegel exercises.
Whether you are postpartum, pregnant or want to strengthen your core and pelvic floor muscles, this routine is perfect for that.

Here's how to connect with your pelvic floor muscles:
Start by visualizing the areas of your pelvic floor and imagine drawing in a raisin or stopping the flow of urine.

Contract your pelvic floor lengthwise (from front to back) by imagining your pubic bone and tailbone and trying to draw them together.

00:00 Intro
00:47 How to activate the pelvic floor muscles
03:08 Pelvic Tilts
06:08 Knee Folds
07:48 Heel Slides
08:15 Bird Dog with Block
11:11 Cat camel

Free PDF download here:
https://www.coachsofiafitness.com/tra...

See Programs Below:
▶ Piriformis syndrome won't go away? Click here: https://www.coachsofiafitness.com/pir...
▶ Quick piriformis syndrome release mini course: https://www.coachsofiafitness.com/pir...
▶ Release your hips here: https://www.coachsofiafitness.com/hip...
▶ Back Pain or sciatica? Click here: https://www.coachsofiafitness.com/joi...
▶ Neck and shoulder pain? Click here: https://www.coachsofiafitness.com/tra...
▶ Fix weak glutes here: https://www.coachsofiafitness.com/str...
▶ Fix your deep core here: https://www.coachsofiafitness.com/core

✮CHANNEL INFORMATION
Coach Sofia is a Certified Strength Coach & NASM Corrective Exercise Specialist. Coach Sofia is the head Coach at CSF Back Recovery Inc. where we help women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercises, gentle stretching routines and helpful daily management tips. Sofia went through a long pain journey herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and regain her life on her blog and this channel.
*See National Academy of Sports Medicine (NASM) credential: https://scq.io/0MVjquS


✮FITNESS AND HEALTH DISCLAIMER
Before acting on any information, exercise routine, or nutrition advice on this channel or blog, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness channel or site.

All information, workouts, and nutrition information are not intended to substitute medical and/or health advice or to treat an illness or health condition.