A great tutorial by @docjenfit.
This is a continuation of yesterday's post. ・・・
✨SI JOINT DYSFUNCTION - advanced✨
If you're still following along this week, yesterday I showed the relationship between the transverse abdominis and the pelvic floor muscles. Very important! So start there before progressing.
If yesterday was a drag, here are some progression exercises to really kick up the notch on that transverse abominis and pelvic floor (TA & PF) motor control and strength! 💪
The glutes have a strong connection to fire and activate that pelvic floor. One of the best proven exercises to activate that pelvic floor is the bridge with a ball squeeze!
When engaging the inner thighs (adductors), glutes, TA and PF, it all combines for a stronger overall contraction around the pelvis. We don't want to throw out kegels all together. They're still working throughout the entirety of all these exercises. They're just working BETTER when combined with surrounding muscles to help support and make everything more functional.
A couple cues to remember when turning on the pelvic floor throughout these exercises:
🔷 Women: draw someone's finger deeper into the vagina or act as if you're carefully picking up blueberries with it
🔷 Men: tuck your balls up as if you're walking into really cold water
I didn't make these up 🤷♀️
They're real cues and I've found they work!
Throughout all the videos I show, keep these cues in mind, keep the cues for the TA (draw ribcage down and in while tightening hip bone to hip bone), and make sure the hip bones and spine remain neutral and level!
Tag a friend to remind them how to activate their pelvic floor. Men - you have a pelvic floor as well!! Learn how to use it! Your significant other will be thanking you later on in life when things are still working properly! 😜👌🔥
#GetFit2StayHealthy #HealthyLiving #fitnesstips