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Power Up Your Pelvic Floor
Introduction
Welcome to the Pelvic Floor E-Course (2:38)
What's Up With the Pelvic Floor (10:44)
Why the Pelvic Floor Gets Weak (8:00)
Get to Know Your Pelvic Floor
Pelvic Floor Anatomy (9:56)
Pelvic Floor and Team Deep Core (13:51)
Problems with the Pelvic Floor
Incontinence (3:26)
Pelvic Organ Prolapse (15:01)
Pre-Exercise Basics for Pelvic Floor
How to Find Your Neutral Pelvis Video Demonstration (4:15)
Neutral Pelvis PDF
All About Intra-Abdominal Pressure (8:28)
Intra-Abdominal Pressure Video Demonstration (3:16)
Overview of the Step by Step Process
5 Steps to Pelvic Floor Strength
Pelvic Floor Strengthening Week 1
Week 1 Directions
How to Perform a Kegel Correctly (15:59)
Biofeedback on the Ball Video Demonstration (2:59)
Kegel Checklist
Week 1 Practice Chart
Pelvic Floor Strengthening Week 2 & 3
Week 2 & 3 Directions
Kegel Exercise Prescription (11:10)
Week 2 & 3 Practice Chart
Strengthening the Pelvic Floor Week 4 & 5
Week 4 & 5 Directions
Week 4 & 5 Practice Chart
Strengthening the Pelvic Floor Week 6 & 7
Week 6 & 7 Directions
Pelvic Floor Firing Up Transversus Abdominis Video Demonstration (2:21)
Integrating the Pelvic Floor (13:06)
Integrating Pelvic Floor into Full Body Movements Video Demonstration (4:54)
Week 6 & 7 Practice Chart
Strengthening the Pelvic Floor Week 8
Week 8 Directions
7 Minute Pelvic Floor Workout Video to Follow Daily (7:16)
Mat Workout Integrating the Pelvic Floor
Integrating Pelvic Floor into Full Body Movements PDF
Week 8 Practice Chart
Tips for New Habits and Scheduling Time for Pelvic Floor
Weekly Check-In for Habit Change
Tools for Scheduling
Calendar Scheduling Video Tutorial
Bonus
Proper Potty Technique (13:38)
Foam Rolling Techniques of the Lower Body to Benefit the Pelvic Floor Video Demonstration (8:37)
Diaphragm Fascial Tissue Release to Benefit the Pelvic Floor (12:43)
Weekly Check-In for Habit Change
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