Strengthening
1.
Diaphragmatic Breathing
HOW TO:
Position: In hook lying position.
Movement: As you breathe in, your stomach should rise. As you breathe out, your stomach should fall. Keep your mouth closed as you breathe in and out through your nose only. Your chest should remain still the entire time.
3-5 Deep Breathes
Hook Lying Pelvic Floor Contraction
HOW TO:
Position: In hook lying position (on your back with feet flat on floor/bed.)
Movement: Inhale, exhale and contract your pelvic floor musculature. (Example: pulling up a blueberry) Hold for specified duration and relax. Repeat.
Sets: 3
Reps: 10
Hold: 3-5 seconds
2.
3.
Transverse Abdominis Activation
HOW TO:
Position: Lie on your back with knees bent and feet flat
on the floor.
Movement: Place your hands on your stomach so that your finger tips are resting inside your hip bones. Activate your transverse abdominis by drawing in your abdomen without moving your spine upon exhale. Some cues to properly activate your deep core is to brace your stomach as if you're about to be punched. Hold and repeat as prescribed.
Sets: 3
Reps: 10
Hold: 3-5 seconds
Stretching
Happy Baby (Knees)
HOW TO:
Position: Lying on your back, both knees bent.
Movement: Bend your knees and lift your legs so you can grab
the outside of each knee with the same side hand. With your knees bent, use your hands to pull your legs up and out from your body, with your knees pointing down to the ground. Move as far as you can tolerate and hold for specified duration.
Tip: Don’t forget to breathe while in this position.
4.
Sets: 3
Hold: 30 seconds
5.
Supine Butterfly
HOW TO:
Position: Begin lying on your back with both knees bent.
Movement: Make sure both feet are touching. Let both knees fall out to your sides, while maintaining both feet in contact with each other.
Tip: Do not let your back arch off the ground/ table.
Sets: 3
Hold: 30 seconds
Frog Stretch
HOW TO:
Position: Begin in kneeling. Lean forward, place both of your
elbows on the ground in front of you, and rest on your forearms. Slowly bring your knees apart from each other until you feel a
moderate stretch in both groin. Hold as directed. Return the
starting position.
Sets: 3
Hold: 30 seconds