Pfm Counting

GOAL: Strengthen the deep core - stabilize the pelvis and spine

SET-UP: Seated, All Fours

PROPS: Physio Ball, Yoga Block, Small Ball, Bolster

REPETITIONS: Start at 10 & Build to 25x

DETAILS: Inhale - send the breath into the back and sides of the ribs and let the belly fill up with air, relax the pelvic floor. Exhale - lift the pelvic floor up, feeling all four corners contract and hold the contraction taking small sips of air but without losing connection, count out loud. Starting at 10 and slowly building to 25.