Jonathan McLeod

Goals:
  1. ​Stabilization​
  2. Glute Activation
  3. Hip Mobility

pelvic Floor

The pelvic floor are your deep core muscles and provide you will increased structure and support while allowing the more superficial musculature of the body relax.

The engagement of the pelvic floor is subtle and is not always an easy concept to connect with. The pelvic floor muscles perform to actions of pulling in and up. 

You can visualize this muscles at the bottom and upper part of your pelvis, as 6 and 12 and the outer parts of your hips as 3 and 9. To engage through the pelvic floor pull the muscles up and in towards 12.

This action will feel like you are trying to stop the flow of urination.
Mini Back Bridge (5x):
  • Exhale then engage the pelvic floor and lift your hips only two inches off of the ground
  • Inhale lower the hips down to the ground
Single Arm and Leg Extension on Back (alt sides 5 x):
  • Begin with the knees into the chest
  • Hold on to the left leg with the right hand
  • Exhale then extend the right leg and left arm keeping both about two inches off of the ground
Single Leg Back Bridge (5 breaths each leg x 2):
  • Exhale lift the hips off the ground focusing on engaging the glutes
  • Inhale and bring one leg off the ground keeping your knees even
Flying Sunbird (5 x each side):
  • Exhale then extend your left leg and right arm - keep hips even and arm straight from the shoulder straight forward
  • Hold this for 4 breaths focusing on pelvic floor and engage core about 50% of max
  • Exhale bring elbow towards knee - knee towards elbow - rounding the spine and dropping the chin
  • Inhale extend arm and leg 
Upright Dragon:
  • Place right knee about an inch in front of the toes
  • Back the back knee up until you feel a stretch in the hip flexors
  • Exhale and come forward an half an inch
  • Inhale come back 
    • Three times
  • Hold forward for 5 breaths
Opposite Arm and Leg Locus (5x):
  • Start on your stomach with your legs and arms extended
  • Exhale press the left foot and right hand down into the ground
  • Inhale lift the right foot and left arm
Lying Hamstring Stretch (10 breaths on each side):
  • Place the strap on the ball of the left foot and bring your upper leg to a 90 degree angle at your hip
  • Exhale bring your legs towards straight stretching the hamstrings
IT Band Twist (10 breaths):
  • Come into the lying hamstring pose
  • Place both sides of the straps into the right hand and extend your left arm out wide like an airplane wing
  • Keeping your hips on the ground exhale and bring your left leg over to the right side
Figure Four Pose on the Wall (20 breaths):
  • Starting on your back and place your right foot onto the wall with about a 90 degree bend you your knee
  • Place your left ankle on your right thigh allowing your hip to externally rotate and stretch the glutes and outer part of the hip
Shavasna (3-5 min):
  • Come onto your back extend your legs and arms and relax and let go