Jonathan McLeod
Goals:
- Stabilization
- Glute Activation
- Hip Mobility
pelvic Floor
The pelvic floor are your deep core muscles and provide you will increased structure and support while allowing the more superficial musculature of the body relax.
The engagement of the pelvic floor is subtle and is not always an easy concept to connect with. The pelvic floor muscles perform to actions of pulling in and up. You can visualize this muscles at the bottom and upper part of your pelvis, as 6 and 12 and the outer parts of your hips as 3 and 9. To engage through the pelvic floor pull the muscles up and in towards 12. This action will feel like you are trying to stop the flow of urination. |
Mini Back Bridge (5x):
|
|
Single Arm and Leg Extension on Back (alt sides 5 x):
|
|
Single Leg Back Bridge (5 breaths each leg x 2):
|
|
Flying Sunbird (5 x each side):
|
|
Upright Dragon:
|
|
Opposite Arm and Leg Locus (5x):
|
|
Lying Hamstring Stretch (10 breaths on each side):
|
|
IT Band Twist (10 breaths):
|
|
Figure Four Pose on the Wall (20 breaths):
|
|