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Episode 6: Dynamic Pelvic Floor Training
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In Episode 6 of the Franklin Method Fellowship, we look at training the pelvic floor dynamically. We show you simple exercises taking your pelvic floor through a full range of motion and exercises that address creating a balance in hip external and internal rotation. Have a listen as we demystify training the pelvic floor. And if you are part of our patron program you get bonus content how exercises for the face and feet can impact our pelvic floor! Enjoy the episode!
Episode 6 Time Line
Remember to breath during all movements.
1:44 mins Why do we have a pelvic floor?
3:40 mins Where do you sense your pelvic floor. Locate boney landmarks. Can you sense when your pelvic floor is relaxed?
4:08 mins During a pelvic floor contraction do you grip your glutes or inner thighs or hold your breath?
5:55 mins Can you imagine your ilium being the ends of a book and your sacrum a book binder? Now imagine closing the book.
7:10 mins We’ll show you a dynamic approach to pelvic floor contraction.
8:42 mins It’s important to get the pelvis to move in conjunction with the full body, walking, in functional movement.
9:40 mins Images to feel your transversus abdominus and pelvic floor contractions. Closing the book image. Bring your tailbone to the back side of your pubic bone image. Imagine a zipper from the pubic bone to the belly button and zip up in your mind only.
19:00 mins Check in and notice your pelvic floor. Notice your posture, level of tension and increased tone, asymmetry. Notice if your pelvic floor muscles are telling the organs above “I got you”!
26:05 mins. Bend your hips and knees with your hands on your sit bones, you can feel your sit bones slide apart and when you straighten your hips and knees you can feel your sit bones slide together.
29:52 mins. Breathe into pelvic bowl and imagine it widening as the sit bones float apart.
31:33 mins. Lift your leg up, the sit bone swings forward and as you lower your leg it swings back.
37.47 mins. Let’s combine the movements of sit bones forward and back, with sit bone out and in.
43.25 mins. Go for a short walk and turn back. Which side are you going to turn to, dominant side or non-dominant side? Does it affect your pelvic floor?
46.29 mins. The levator ani muscles insert into the fascia of the obturator internus. The obturator internus exits and wraps around the back part of the sit bone and to the greater trochanter/hip groove.
48:25 mins Slightly flex your hips and knees. Slide your heel out and in on one leg. Rub on the outside of the greater trochanter to wake up your obturator internus.
58:39 mins. Start with the knees and feet turned in and squat down (internal rotation) for lengthening. As we stretch our legs, slide your heels together as you go into external rotation for shortening.
Stretch your legs as you go into external rotation where you will slide your heels together and rise up into releve.
65:00 mins Hip abductor and adductor movement as your sit bones slide apart and together
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