Student using Pelvicore Ball

Pelvic Core Program, Women’s Health

Pelvicore™:  Pelvicore™ is a FUNctional exercise tool and revolutionary breakthrough in the training of PELVIC girdle health and Stability throughout your PELVIC girdle and CORE stability. Pelvicore™ can help improve Mobility, Strength and Stability throughout your PELVIC girdle and CORE.

This Pelvicore™ Women’s Health Program will enhance strength, coordination and balance of your Pelvic Core Muscles (abdominals, hips, back, butt & pelvic floor). All of these muscles are layered and interconnected; therefore, the Pelvic Core Muscles must be worked as a unit and not in an isolated fashion.

Pelvicore™ Women’s Health Program can help to relieve back pain and reduce symptoms associated with Incontinence, Pelvic Organ Prolapse and Sexual Dysfunction by addressing the core of the problem.

Join classes now! Pelvicore Fitness Class, Northshore Chicago, New Trier

Follow the suggested Pelvicore™ Exercise Program 1-2 times per day for 6-8 weeks, then in 6-8 weeks you should notice a significant improvement in PELVIC floor strength, CORE stability, and PELVIC girdle mobility! After that you can decrease to 3-5 times per week.

Diaphragmatic Breathing

Start by reclining in a chair in a relaxed position. Take a deep breath in through your nose, allowing your rib cage to expand. (Pretend you are filling a beach ball-your abdomen will rise) Keep your shoulders relaxed. Breathe out through your mouth and allow your chest/abdomen to fall. (Beach ball deflates) Never force your breathing. Perform 3-5 deep breaths every hour you are awake.

*Correct Diaphragmatic Breathing will better oxygenate your body, relax your nervous system, quiet brain activity, and allow for relaxation of the muscles and organs of your body.

Start by reclining in a chair in a relaxed position. Take a deep breath in through your nose, allowing your rib cage to expand. (Pretend you are filling a beach ball-your abdomen will rise) Keep your shoulders relaxed. Breathe out through your mouth and allow your chest/abdomen to fall. (Beach ball deflates) Never force your breathing. Perform 3-5 deep breaths every hour you are awake.

*Correct Diaphragmatic Breathing will better oxygenate your body, relax your nervous system, quiet brain activity, and allow for relaxation of the muscles and organs of your body.

Exhale upon Exertion with the following exercises. (This means breathe out when you are performing the movement part of the exercise)

 

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