YOUTUBES
Day 1 https://youtu.be/eTaqNAFyV1A Day 2 https://youtu.be/pqDu5BS8J38 Day 3 https://youtu.be/HAYvQ5m7ZKo Day 4 https://youtu.be/W7d8VqeS430 Day 5 https://youtu.be/uGYsUGkrrn0 https://www.vibrantpelvichealth.com/guide-to-male-pelvic-floor-dysfunction Michael's Story https://youtu.be/HaOZ06u7JA8 NOTES Overcome Male Pelvic Floor Dysfunction 1. Hooklying position Feet flat on ground, legs wide 4 breaths into pelvic floor Notice tightness and release 3-part breath (8) Hands on chest and belly Deep belly to chest breaths Exhale out of low belly, then chest Hooklying - Outside Abductor Stretch - 1 min Left foot flat on ground - straight out okay Right foot to side Pelvis straight Slight pressure to ground - 60 seconds Switch legs Single knee to chest - 1 min Left foot flat on ground - straight okay Grab top of right shin and pull to chest Sink - deep breath - on out breath deeper stretch Figure 4 Stretch - 1 min Right leg - top of foot on left leg Can pull on hamstring or pull leg straight Push right leg on inner thigh, breathe Straighten left leg upwards Reverse Stir the Pot - 1 min Flowing movement- sacrum comes off ground Both hands on both upper shins Open pelvic floor Move outwards a few times Reverse Frog Stretch - 1 min Back on ground Grab ankles outside, or feet Pull towards body Heels towards perineum Allow knees to flop out Super Windshield Wiper - 1 min Alternating, rotate hips Bend knees, touch floor Breathe and relax Head to Knee Pose - Janu Sirsasana - 2 mins each leg With towel and belt - sitting on towel Straight back Left leg straight, belt over foot Hinge on hips Right leg folded to inside left thigh, knee to floor Breathe and go deeper on exhale Butterfly - 2 mins hold Sitting position Soles together Hands behind Back straight Chest up and out Not tense - deepen on exhale Heels closer to body Sinking to floor Windshield Wipers Seated on Towel - 1 min Full hip rotation, smooth movement Child's Pose - 2 min hold Sit on heels Towel if needed under seat Hands on ground in front Walk hands forward End by laying on back and sinking in to relaxation
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May 2023
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