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InControl - Pelvic Floor Transform
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Welcome to your transformation!
Diaphragmatic breathing
Why diaphragmatic breathing is SOOO essential for our pelvic floor
Sidelying breathing on a roller. DON'T DO WITH OSTEOPENIA OR OSTEOPOROSIS
Relief positions for tightness and prolapse
GET IN touch with your pf
Crocodile breathing
Skin roll, side stretch upper abs
Full Squat Breathing
Childpose For Back Expansion
Foam Rolling Your Back program
Lat and chest opener with a chair
Activate your proximal hamstrings
90/90 Core activations setup
90/90 core activation tutorial
9090 core activation case study
90/90 troubleshooting with Tana
9090 more trouble shooting if you can't feel those TAs
Workout Along video - for beginners
Hands and Knees - core activation setup
Hands and Knees core activation tutorial
Bird dog - how to do it correctly (not what you see on Internet)
Bird dog - arms only
Bird dog - with slides
Rockbacks - preparation for squats and deadlifts
Doorknob Squats - squats made easy
Foot - Pelvic Floor Connection. Your fee are windows to your pelvic floor!
Adductor stretches and releases
Lower body rolling with a ball and a roller
Single leg squats against the wall
Isometric wall squats with hip shifts
How to hip hinge properly
Prep your feet for every lower body workout
Warrior 3 internal rotation
Understanding your pelvis
Get your sacrum moving
Femur pullbacks - setup
Femur pullbacks - exercise breakdown
Hip drops and hip shifts
How can overhead movements hurt your pelvic floor?
Overhead press into a roller lying
Ribcage smash
Make your neck stronger
Shoulder blade push-ups
Serratus roll up the wall
Y's and shoulder blade squeezes in childs pose
Seated side stretch
Skin rolling upper abs
Thread the needle
Hands & Knees twisting
Sidelying twist
Chest openers with band roller
Peeing & Pooping tips
Standing torso rotations with a band
Paloff Press
GETTING STARTED TO KNOW YOUR BODY
Welcome to your transformation!
Preview
Diaphragmatic breathing
Preview
Why diaphragmatic breathing is SOOO essential for our pelvic floor
Preview
Sidelying breathing on a roller. DON'T DO WITH OSTEOPENIA OR OSTEOPOROSIS
Preview
Relief positions for tightness and prolapse
Preview
GET IN touch with your pf
Preview
RELAXING THE BACK - BACK BODY EXPANSION
Crocodile breathing
Preview
Skin roll, side stretch upper abs
Preview
Full Squat Breathing
Preview
Childpose For Back Expansion
Preview
Foam Rolling Your Back program
Preview
Lat and chest opener with a chair
Preview
GETTING YOUR TAS ON BOARD (TRANSVERSUS ABDOMINIS)
Activate your proximal hamstrings
Preview
90/90 Core activations setup
Preview
90/90 core activation tutorial
Preview
9090 core activation case study
Preview
90/90 troubleshooting with Tana
Preview
9090 more trouble shooting if you can't feel those TAs
Workout Along video - for beginners
Preview
Hands and Knees - core activation setup
Preview
Hands and Knees core activation tutorial
Preview
Bird dog - how to do it correctly (not what you see on Internet)
Preview
Bird dog - arms only
Preview
Bird dog - with slides
Preview
LOWER BODY
Rockbacks - preparation for squats and deadlifts
Preview
Doorknob Squats - squats made easy
Preview
Foot - Pelvic Floor Connection. Your fee are windows to your pelvic floor!
Preview
Adductor stretches and releases
Preview
Lower body rolling with a ball and a roller
Preview
Single leg squats against the wall
Preview
Isometric wall squats with hip shifts
Preview
How to hip hinge properly
Preview
Prep your feet for every lower body workout
Preview
Warrior 3 internal rotation
Preview
OPENING UP THE BACK OF YOUR PELVIS
Understanding your pelvis
Preview
Get your sacrum moving
Preview
Femur pullbacks - setup
Preview
Femur pullbacks - exercise breakdown
Preview
Hip drops and hip shifts
Preview
Introduction into upper body movements
How can overhead movements hurt your pelvic floor?
Preview
Overhead press into a roller lying
Preview
Ribcage smash
Preview
Make your neck stronger
Shoulder blade push-ups
Preview
Serratus roll up the wall
Preview
Y's and shoulder blade squeezes in childs pose
Preview
UPPER BODY RELEASES AND STRETCHES
Seated side stretch
Preview
Skin rolling upper abs
Preview
Thread the needle
Preview
Hands & Knees twisting
Preview
Sidelying twist
Preview
Chest openers with band roller
TIPS FOR DAILY LIFE
Peeing & Pooping tips
Preview
ADVANCED CORE EXERCISES
Standing torso rotations with a band
Preview
Paloff Press
Preview
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