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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
9090 setup
9090 program
9090 case study
9090 troubleshooting with Tana
9090 trouble shooting
Workout Along video - for beginners
HK core activation setup
HK
Bird dog deconstructed
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
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!
Diaphragmatic breathing
Preview
Why diaphragmatic breathing is SOOO essential for our pelvic floor
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
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
Preview
GETTING YOUR TAS ON BOARD (TRANSVERSUS ABDOMINIS)
Activate your proximal hamstrings
9090 setup
9090 program
9090 case study
9090 troubleshooting with Tana
9090 trouble shooting
Workout Along video - for beginners
Preview
HK core activation setup
HK
Bird dog deconstructed
bird dog arms only
bird dog with slides
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
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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