Body scan
Pelvic floor tension rarely comes alone. It usually arrives with a clenched jaw, raised shoulders and a held-in belly. This minute releases them in order.
- Jaw: part your teeth and let your tongue go soft.
- Shoulders: let them drop away from your ears.
- Belly: let it go. Stop holding it in.
- Glutes and pelvic floor: soften as if sinking into the chair.
Common mistakes
- Rushing. Each area needs a couple of breaths.
- Judging how well you do it. Just notice and let go.
When to use it
Ideal after long periods of sitting or at the end of the day.
Keep going
Reverse Kegel
The opposite of squeezing: lengthening and releasing the pelvic floor with your breath. It is the key when there is tension, and the cooldown of every strength session.
OpenBreathing
The diaphragm and the pelvic floor move together. Slow belly breathing lowers the tone of the whole area.
OpenFind the muscle
Before you train, you need the right muscle. It is the one you use to stop the flow of urine or hold back gas.
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