OVERCOMING MALE PELVIC DYSFUNCTION

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

PDF
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
​