Pelvic Floor Uptraining: Progressions for Strength

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Equipment: Resistance band (optional)

Incorporate pelvic floor uptraining and awareness into basic exercise progressions! Follow along with Dr. Casie Danenhauer-Humble, and feel the effects and gain the benefits in the pelvic floor while working larger muscle groups for more functional training and movement.

These exercises can be appropriate to practice for people experiencing incontinence, prolapse, generalized weakness, a diminished sense of awareness, or even for those who are experiencing pelvic pain if not specifically due to hypertonic pelvic floor muscles. It can be very helpful to customize these exercises by first performing a self-assessment of your own pelvic floor function as we practiced in the Pelvic Floor Strength Self-Assessment.

Prepare to do the following exercises:

  • Bridges
  • Cat/Cow
  • Squats
  • Lunges
  • Sidesteps with bands (bands optional)

Repeat 2-5x per week, progressing sets and reps as needed.

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