Running Drills for Pelvic Floor Strength - Day 29 - 30 Day Pelvic Floor Challenge

If you have been practicing your Kegels and would like to get back to running, particularly after dealing with incontinence, then these drills are for you!

Welcome to Day 29 of our 30 Day Pelvic Floor Challenge! You can sign up at https://theflowerempowered.com/2021/02/26/30-day-pelvic-floor-challenge/ which will give you access to a bonus video for assessing your ability to contract your pelvic floor along with a PDF giving more details about the challenge.

In this video, we will perform running drills while holding a moderate contraction on the pelvic floor. The Kegel is at an RPE of 6 which should be sufficient to support the pelvic floor throughout the drills. The information in this video is helpful if you are trying to return to running after incontinence. Remember to work where you find your body. The simplest drill to practice is marching on the spot for five minutes with a gentle pelvic floor contraction. We then have some very dynamic high-knees and butt-kicks.

For relaxation, we will relax into a supported savasana pose. If you suffer from chronic pelvic pain, vaginismus, prostatitis, non-relaxing pelvic floor dysfunction or another hypertonic condition, you should only focus on the relaxation portion of this video.

Timecode for Relaxation: 06:49

You should skip any movements that feel excessive, always listening to your body, practicing with compassion and awareness.

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🧠 LEARN ABOUT PELVIC FLOOR DYSFUNCTION 🧠
Learn about the pelvic floor dysfunction and the different conditions that are caused by pelvic floor hypertonicity or hypotonicity.

👉🏼 Pelvic Floor Dysfunction - https://theflowerempowered.com/knowledge-portal/pelvic-floor-dysfunction/
👉🏼 Incontinence - https://theflowerempowered.com/knowledge-portal/urinary-incontinence/
👉🏼 Pelvic Organ Prolapse - https://theflowerempowered.com/knowledge-portal/pelvic-organ-prolapse/
👉🏼 Pelvic Pain - https://theflowerempowered.com/knowledge-portal/pelvic-organ-prolapse/
👉🏼 Vaginismus & Dyspareunia - https://theflowerempowered.com/knowledge-portal/sexual-dysfunction/
👉🏼 Fecal Incontinence - https://theflowerempowered.com/knowledge-portal/fecal-incontinence/

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Видео Running Drills for Pelvic Floor Strength - Day 29 - 30 Day Pelvic Floor Challenge канала The Flower Empowered