Improve Your Core and Pelvic Floor

This webinar provides a breadth of knowledge for professionals in a self-exploratory way.

Meet your instructor: Dr. Sarah Duvall, PT, DPT, CPT

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Exercise 1:

Finding Hamstrings: Proximal versus Distal Hamstring

Our hamstrings attach behind the knee up to our ischial tuberosities

At the pelvis, they are like anchors and help to posteriorly tilt the pelvis

We often tend to clench our glutes when we engage our hamstrings, which can create restricted movement in the back of our pelvis

In this exercise, we are working on finding proximal hamstrings without glutes to help open up the back of the pelvis

Exercise 2:

Pelvic Floor Contraction - Front versus Back

How you contract the pelvic floor is important! Where you lead the contraction is going to change the kinetic chain that is involved

When you start the contraction from the back (posterior) you will get more glutes, hamstrings and deep hip rotators

This can contribute to leaking because we aren’t contracting from the front

If instead we contract from the front, we can get more lower abdominals and a lot less engagement in the back

Resources

PDF Download: Part 1: Finding Hamstrings & Pelvic Floor Contractions

Ready for part 2?

Decrease Pelvic Floor Tightness - Modified Child’s Pose

Part 2

We are going to work on opening or spreading your ischial tuberosities

This will help with decreasing tightness in the posterior pelvic floor and deep hip rotators

We will also improve the ability to shift into each hip for better pelvic floor function

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