Hip + Core Strength: Stress Urinary Incontinence

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A series of hip and core strengthening exercises to help improve strength of core muscles to help decreased urinary leakage related to weakness.

Equipment: a mat

A series of hip and core strengthening exercises to help improve strength of core muscles to help decreased urinary leakage related to weakness. Exercises in this video include:

  • Diaphragmatic breathing
  • Pelvic clocks
  • How to find neutral spine using pelvic tilts
  • TA activation
  • Bridges
  • Adductor squeezes 3-4s holds x10
  • Knee fall outs  x10
  • Supine arms 3-4s holds x10
  • Side-lying leg lifts x10 bilaterally
  • Cat/cow 5-10x
  • Hover planks 3-4s holds x10
  • Child’s pose 30s
  • Bird dog warm up with single arm raise x10 bilaterally
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