Selected Exercise
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Coordination Breathing with Pelvic Floor Activation (Kegel Training) Position Options: - Lay on your back with knees bent. - Lying on your back, knees bent and place a yoga block OR pillow at your sacrum to lift your hips up. - Lying on your side. - Sitting (more challenging). Start doing your 360 diaphragmatic breathing at least 10-20 times or for 1-2 minutes. Use additional cues to help connect with deep core and pelvic floor system. **Then work through sets of inhale to lengthen the pelvic floor muscles (PFM) and exhale to kegel (think lift up and in) 3 sets of 5-10 reps, hold 1 sec (focus on relaxing the PFM fully with each inhale)
Reps
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Hold
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Complete
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Created - Nov 22nd, 2023
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Exercise Created By
Alexandra DiGrado PT, DPT
