Pelvic Floor Revisited: Spiraling In - 3 - Squeeze and a Kiss
Pelvic Floor Revisited: Spiraling In - 3 - A Squeeze and a Kiss
Spiraling into the pelvic floor system - the cheeks complete the system - Corks and rayguns
Based on “Based on Pelvic Floor Discovery – 5 – Balancing the Buttocks” as taught by Deborah Bowes, PT, GCFT® and “The Cork Lesson” by Mara Fuser, GCFT®
Another swing through the pelvic floor lessons. Everything builds from it.
When activated on the exhale, the pelvic floor forms a dome., as do to the lungs. And pushing the analogy, when activated, the glutes form a dome. And, while it doesn’t exactly connect to the pelvic floor system, the roof of the mouth is also a dome.
Domes are the theme this week as we link the upward force of the pelvic floor activation with the lips/cheeks and the powerful glutes.
This is the ‘cork’ lesson where a cork brings attention to the lips. I find that lightly holding the cork softens my face AND amplifies the feeling of energy drawing up with the pelvic floor contractions.
And while we concentrate on softening the lips, we will also activate the power of the glutes and experience the body-wide stabilization those big muscles provide when engaged.
This lesson begins on the back. It progresses to standing on knees. If your knees don’t like that idea, have a stool to perch your sit bones; . it’s less stress on the knees but still perfectly appropriate for doming out those buns.
Science Nerd Candy Bowl:
How Breathing and The Core Influence the Pelvic Floor, Kinetic Labs: (first 45 seconds most useful) A balloon demonstrates how the diaphragm and pelvic floor interact during breathing
The Glutes Series Part 3: Gluteus Maximus (Tensor Fascia Latae and it Band) (3D Animation) , Anatomy Lab, (3:16) Traces the glute connections to pelvis and down the leg
How the Gluteus Medius Stabilizes Your Body During Hip Abduction | Hip Abduction Exercise Tips., Anatomy Lab (3:06) How the deepest glute connects the femur and outer pelvis
"The Gluteus Minimus: Key to Hip Internal Rotation", Anatomy Lab (0:36) The muscle that adds to turning the femur
Set Up for Supine and Kneeling Cork Lesson:
(Optional) Bring a clean cork that you don’t mind holding between your lips
Lying on a mat with support for head and legs as needed
Padding for the standing on knees part
Or sitting on a chair where you can perch comfortably at the front edge, with feet under knees and padding to build up the floor for the standing on knees part
How you might feel after this lesson: Tuned into your root chakra/pelvic floor, New sense of the coordination of breath and pelvic floor contraction and release; Sense of the pelvic floor as a muscle group; Connected from pelvic floor up the center line to the head; Softer lips!; Better understanding of how timing the exhale and glute grab enables tremendous core power; Sense of when the pelvic floor is relaxing.
Wednesday 9:30 am or 6:30 pm class registration, keep using it. $40/month; $15/single lesson. PayPal or Venmo to jackisue@aol.com. Or check to Jacki Katzman, PO Box 116, Bethlehem, NH 03574
For registration, Click Here