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THE COMPLETE Pelvic Floor Physical Therapy Exercise Program
Introduction and Program Overview
Welcome to the Desire Wellness Pelvic Floor Physical Therapy Exercise Program (3:19)
Learn how to monitor and track your progress (0:38)
Complete Downloadable and Printable Guide for your program
Getting Started
Preparing your Space and equipment, Loop Bands, and Standard Resistance Exercise Bands (2:31)
Understanding your body and knowing what is Pain versus Soreness (0:55)
Understanding Before Starting, Posture, Stretching, Injury Prevention
Maintaining Neutral Spine and Proper Posture (2:48)
Pelvic Floor Education and Important to watch before starting your program
Pelvic floor anatomy_ How to find your pelvic floor (1:44)
Relationship between pelvic floor, respiratory diaphragm, core (Transversus Abdominus) and spinal stabilizers (multifidus) (1:12)
Who is the pelvic floor program intended for_ How many reps should you do in a day_ Pelvic floor program may not be the answer for everyone (7:02)
Quick Quiz to verify you’re ready to go
Quick Quiz to verify you’re ready to go
Take your pelvic floor self assessment before you start
Pelvic Floor Self Assessment Link along with important information
Week 1 : You may complete 2 or 3 days per week, daily for quickest results, up to you
Introduction to Phase 1 exercises
Complete Downloadable and Printable Guide for your program: Week 1
Isolated pelvic floor muscle strengthening on your back_ 5 or 7 second hold. 10 or 13 second rest for static contractions X 10 repetitions_ phasic contractions X 10 repetitions (3:49)
Isometric core activation on your back with a pelvic floor muscle co-contraction coordinated with exhalation X 10 repetitions (2:59)
Core and pelvic floor muscle co-contraction with ball raise X 10 repetitions (2:04)
Core and pelvic floor muscle co-contraction with hip fall outs X 10 repetitions (3:02)
Week 2 : You may complete 2 or 3 days per week, or daily for quickest results
Happy baby pose on your back and leaning against wall (3:35)
Single knee to chest (3:38)
Diaphragmatic breathing (2:44)
Piriformis Stretch (1:20)
Week 3 : You may complete 2 - 3 times per week, or daily for quickest results
IT Band stretch with strap (4:22)
Hamstring stretch with strap (3:50)
Adductor (groin) stretch with strap (4:17)
Edge of bed or sofa hip flexor_quadricep stretch with strap (3:52)
Week 4 : You may complete 2 - 3 days per week, daily for quickest results
Isolated pelvic floor muscle strengthening on our back_ 7 or 10 second hold. 13 or 20 second rest for static contractions X 10 repetitions_ phasic contractions X 10 repetitions (1:11)
Core and pelvic floor muscle co-contraction with straight leg raise X 10 repetitions (3:01)
Lying on your side clamshells for glute activation X 10 repetitions on both sides (3:03)
Bridges with loop band for glute activation X 10 repetitions (2:01)
Pelvic Floor Exercises_ Improve strength with Core and Pelvic Floor Co-contraction (3:02)
Take your Pelvic Floor self assessment after week 4 to check your progress
Pelvic Floor self assessment link
Week 5 : You may complete 2 - 3 days per week, daily for quickest results
Isolated pelvic floor muscle strengthening in quadruped_ 5 or 7 second hold. 10 or 13 second rest for static contractions X 10 repetitions_ phasic contractions X 10 repetitions (5:43)
Isolated pelvic floor muscle strengthening in sitting_ 5 or 7 second hold. 10 or 13 second rest for static contractions X 10 repetitions_ phasic contraction X 10 repetitions (6:34)
Exercise ball forward roll in quadruped with core and pelvic floor muscle co-contraction X 10 repetitions (2:36)
Bird dog exercise in quadruped with core and pelvic floor muscle co-contraction X 10 repetitions (2:46)
Week 6 : You may complete 2 - 3 days per week, daily for quickest results
Isolated pelvic floor muscle strengthening in sitting_ 5 or 7 second hold. 10 or 13 second rest for static contractions X 10 repetitions_ phasic contraction X 10 repetitions (6:34)
Seated resisted hip internal and external rotations with exercise band X 10 repetitions both sides (4:33)
Seated exercise ball press with core and pelvic floor muscle co-contraction X 10 repetitions (2:04)
Week 7 : You may complete 2 - 3 days per week, daily for quickest results
Isolated pelvic floor muscle strengthening in standing_ 5 or 7 second hold. 10 or 13 second relaxation for static contractions X 10 repetitions_ phasic contractions X 10 repetitions (3:38)
4-way resisted hip exercises in standing with exercise band X 10 repetitions on both sides (3:45)
Sit to stand with core and pelvic floor muscle co-contraction (1:39)
Sit to stand with exercise band progression with core and pelvic floor muscle co-contraction (1:45)
Week 8 : You may complete 2 - 3 days per week, daily for quickest results
Rows with exercise band and core and pelvic floor muscle co-contraction (1:40)
Isolated pelvic floor muscle strengthening in standing_ 7 or 10 second hold. 13 or 20 second relaxation for static contractions X 10 repetitions_ phasic contractions X 10 repetitions (4:53)
Pallof press with exercise band and core and pelvic floor muslce co-contraction (1:53)
Wall push ups with core and pelvic floor muscle co-contraction (1:41)
Take your pelvic floor self assessment after week 8 to check your progress
Pelvic Floor self assessment tool
Week 9 : You may complete 2 - 3 days per week, daily for quickest results
Chops with exercise band with core and pelvic floor muscle co-contraction (1:39)
Reverse chops with exercise band with core and pelvic floor muscle co-contraction (1:29)
Dribbling ball quickly for 1 minute to address phasic contractions (1:58)
Throw and catch ball quickly against wall for 1 minute to address phasic contractions (2:45)
Week 10 : You may complete 2 - 3 days per week, daily for quickest results
Reverse chops with exercise band with core and pelvic floor muscle co-contraction (1:29)
Squats with core and pelvic floor muscle co-contractions X 10 repetitions (2:41)
Sumo squats with core and pelvic floor muscle co-contractions X 10 repetitions (1:32)
Lateral lunges with core and pelvic floor muscle co-contraction X 10 repetitions (1:42)
Week 11 : You may complete 2 - 3 days per week, daily for quickest results
Reverse lunges with core and pelvic floor muscle co-contractions X 10 repetitions (2:08)
Lateral lunges with core and pelvic floor muscle co-contraction X 10 repetitions (1:42)
Squats with knee drive and core and pelvic floor muscle co-contractions X 10 repetitions (1:13)
Monster walks upright and in mini-squat positions X 10 repetitions (2:08)
Week 12 : You may complete 2 - 3 days per week, daily for quickest results
Jogging in place X 1 minute (2:15)
Jump and tap X 1 minute (2:27)
Jumping jacks X 1 minute (3:01)
Take your final pelvic floor self assessment to check your progress
Pelvic Floor self assessment link
Injury Prevention and Maintenance
Long-Term maintenance plan (0:36)
Program Completion
Reflecting on progress and Thank You! (0:18)
Resources for further reading and support communities.
Core and pelvic floor muscle co-contraction with ball raise X 10 repetitions
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