tigger_gal
05-11-2005, 09:42 AM
sorry it took me so long.. I couldn't find em
Brat
Pelvic Floor
Strengthening & Stretching Exercise
1) Lower trunk Rotation
lay on your back with knees bent. Slowly roll your knees from side to side.
Be sure to roll segmently, first hips, then pelvis, lower back then upper
back. Keep shoulders on floor. hold for 10 seconds.
2) Kegles (not IC friendly)
thighten your buttocks and pelvic floor muscles. Practice by cutting off the urine
stream while urinating (again, not IC Friendly) Don't hold your breath. Do it laying or
sitting. Do 5 quick in a row. build up to you can hold each one 10 to 30 seconds.
3) Ball Squeeze
Lay on your back with your knees bent. Feet abt 10 inches apart. Place an 8inch
play ball between yout thieghs and squeeze holding 5 to 10 seconds.
4) Kness apart with theraband
lay on your back with knees bent and feet togeather. Wrap stretchy theraband around both legs, just above the knees. Move knees apart about 10 inches and hold apart
for 5 to 10 seconds.
5) Pelvic tilt.
lay on your back with knees bent. Tighten stomach muscles and lift tale bone
off floor, keeping your lower back on the floor. hold 5 to 10 seconds..
6) Bridging
lay on your back with kness bent. Lift buttocks off floor. hold 10 seconds.
Advanced do keagle after you lifted butt up (not ic friendly)
7) Double knee to chest
lay on your back with knees bent. Grab both knees and bring to chest.
hold fot 10 seconds
8) Double leg lift.
lay on back with knees bent. Lift legs up 2 inches off mat and hold for 10 seconds
9) Hamstring stretch
lay on back, legs out stretched, Bring one leg straight up towards the ceiling. Grab
leg with both hands and hold for 30 seconds. keeping knee straight.
10) Piriformia Stretch
lay on back with knees bent. Cross knee over the other knee. Use hands to pull the knee towards the opposite shoulder. hold for 30 seconds.. then switch and do other side.
Brat
Pelvic Floor
Strengthening & Stretching Exercise
1) Lower trunk Rotation
lay on your back with knees bent. Slowly roll your knees from side to side.
Be sure to roll segmently, first hips, then pelvis, lower back then upper
back. Keep shoulders on floor. hold for 10 seconds.
2) Kegles (not IC friendly)
thighten your buttocks and pelvic floor muscles. Practice by cutting off the urine
stream while urinating (again, not IC Friendly) Don't hold your breath. Do it laying or
sitting. Do 5 quick in a row. build up to you can hold each one 10 to 30 seconds.
3) Ball Squeeze
Lay on your back with your knees bent. Feet abt 10 inches apart. Place an 8inch
play ball between yout thieghs and squeeze holding 5 to 10 seconds.
4) Kness apart with theraband
lay on your back with knees bent and feet togeather. Wrap stretchy theraband around both legs, just above the knees. Move knees apart about 10 inches and hold apart
for 5 to 10 seconds.
5) Pelvic tilt.
lay on your back with knees bent. Tighten stomach muscles and lift tale bone
off floor, keeping your lower back on the floor. hold 5 to 10 seconds..
6) Bridging
lay on your back with kness bent. Lift buttocks off floor. hold 10 seconds.
Advanced do keagle after you lifted butt up (not ic friendly)
7) Double knee to chest
lay on your back with knees bent. Grab both knees and bring to chest.
hold fot 10 seconds
8) Double leg lift.
lay on back with knees bent. Lift legs up 2 inches off mat and hold for 10 seconds
9) Hamstring stretch
lay on back, legs out stretched, Bring one leg straight up towards the ceiling. Grab
leg with both hands and hold for 30 seconds. keeping knee straight.
10) Piriformia Stretch
lay on back with knees bent. Cross knee over the other knee. Use hands to pull the knee towards the opposite shoulder. hold for 30 seconds.. then switch and do other side.