'Learn how to contract and relax the muscles of the pelvic floor with a Roll Model Method® therapy ball. This prenatal pelvic floor exercise will bring greater mind-body connection (ie. proprioception) to your pelvic floor muscles so they are strong, and supple. Help prepare your pelvic floor for a vaginal birth. Jill Miller demonstrates Pelvic Floor Proprioceptive Neuromuscular Facilitation (PNF) exercises. Directions: Take a breath into belly and down into the therapy ball. Hold your breath and then contract around the ball. Think of your pelvic floor is a perfect fit for the therapy ball. Exhale and let go. As soon as you let go you may feel a great amount of descent and more contact with the bones of the pelvis because the elasticity of the area shows up quickly. We don\'t realize how much tension we hold down in our pelvic floor. Inhale, belly, basin - hold the breath. Contract and exhale - let go. Repeat a few more times. Note: If you\'ve never done therapeutic soft tissue work it is completely normal to not only feel the soft tissues, but an arousal of unexplained feelings or emotions. Swapping out a therapy ball for the Coregeous ball or even taking a break is okay. This video is an excerpt from Roll Model Mama - the first myofascial massage program for pregnant and postpartum women. Packed with over 3 hours of restorative self-massage segments designed to address many of the physical challenges brought on by pregnancy, Jill Miller uses first-hand knowledge to guide you on your myofascial massage self-care journey. Learn more about Roll Model Mama here: http://tuneup.fit/RollModelMama'
Tags: postpartum , massage therapy , pelvic floor exercises , pregnancy , myofascial massage , roll model method , Roll Model Mama
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