2. Blow Before You Go
Sets: 1 Reps: 10 Freq: 2x/day Lie on your back with your knees bent. Breathe in to prepare
As you breathe out, squeeze and lift your pelvic floor (think about the blueberry, or fart) and lift your buttocks
As you lower your buttocks back down to the ground inhale and relax your pelvic floor Breathe out, reconnect to your pelvic floor and lift hips back up
You can use this strategy with other daily activities, such as lifting, or exercising. Think ‘blow before you go’ or ‘exhale with effort’ (exhale and engage your pelvic floor as you start the hard part of the movement).