Скачать или смотреть Exercise: Pelvic Floor Supine Pelvic Tilt Breath Work Heel Slides | Mommin'Out | Post-Partum Fitness

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Here is how to perform a Pelvic Tilt Heel Slide by breathing properly -

1. Lay down on your back with your knees bent and feet flat on the ground.
2. Inhale while pushing your hips AND belly button forward, this will cause your low back to arch/extend.
3. While exhaling your breath, pull your hips and belly button back in towards the ground, making you rock posteriorly. HOLD this position.
4. This should be a very slow and controlled movement. Your breath should be expanding through your diaphragm and not the chest.
5. Once you hit that posterior tilt, slide one heel forward and extend the leg. Then pull the foot back in and repeat on the opposite side. You can breathe normal through the heel slides but don't arch your back.
6. You can put one hand on your chest and the other on your belly to make sure your breath isn't going into your chest but into your abdominals. Otherwise, both hands should lay flat on the ground.


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