Bi-Weekly Pelvic Floor Tip : Putting it all together with exercises.
Now that you are comfortable with your natural posture and deep diaphragmatic breathing, you are ready to begin adding some exercises. We will be using the deep or “Core Breath” while doing a Bridge exercise.
Try this: Bridge: Lie on your back, knees bent with feet flat on the floor, arms along your sides. Take a big breath in deeply into the belly, your belly will rise. As you exhale you will feel your pelvic floor rise slightly. Keeping the pelvic floor muscles engaged, lift your pelvis off the floor and push the hip bones up toward the ceiling. Push the knees slightly forward, and roll your shoulders towards under your back for added support. Remember to breathe normally here, but keep the pelvic floor engaged. Now, inhale to expand the belly, releasing the engagement of the pelvic floor and lower back to your mat. Repeat 8-10 times, and 1 or 2 times daily if time permits. This exercise is great for strengthening the glute muscles, while also aligning your hips, and returning your abdominal organs to their original position, and improves circulation to help your tissues heal.