PF x Yoga

Pelvic Floor & Fitness: What Your Mama Didn't Teach You

About Doctor Jus

• Pensacola, Florida native

• Lover of animal crackers, peanut butter, and ice cream

• Swam competitively as a kid

• Marathoner

• Singer

• Dog Mom

• Doctor of Physical Therapy

• Women's Health Specialist

What Will You Learn & Do Today?

Put Moves to The Test!

Get moving with top effective pelvic floor exercises.

Learn About the Pelvic Floor

Where is it, and what does it do?

Learn How It Works

How to engage your floor and understand common issues

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Your Pelvic Floor

The pelvic floor muscles span the bottom of the pelvis and support the pelvic organs (bladder and bowel, and uterus (womb) in women).

What else does it do?

• Contract or shorten
• Lengthen or bulge
• Relax
• Maintain tension for continence, support

*When asked to perform a pelvic floor muscle contraction, many people do so incorrectly.

Top 5 Things the Floor Does For Movers

Management of Intra-Abdominal Pressure

Support and Stabilization

Role in Continence

Posture and Alignment

Muscle Activation

Prevents organ prolapse and stabilizes core, reducing injury risk.

Manages pressure with the diaphragm and absorbs shock to prevent incontinence and pelvic pain.

Controls urinary leaks and supports bowel movement control.

Maintains pelvic alignment for efficient, injury-free running.

Engages automatically to prevent pelvic floor dysfunction.

Common Pelvic Floor Issues

Bladder Issues

Bowel Issues

Pain

Managing Bladder Control

Addressing Bowel Health

Understanding Pelvic Pain

Urinary leaks, frequent urination, painful bladder, and difficulty emptying are common, often linked to an overactive bladder

Fecal incontinence, urgency, pain during bowel movements, constipation, diarrhea, and issues like hemorrhoids.

Pelvic pain, including tailbone, groin, sacroiliac pain, and discomfort during intercourse

Pelvic floor awareness practices may include feedback techniques and/or visualization of the rhythm of the pelvic floor with the breath cycle in a variety of positions such as: Extended Balasana (Child’s Pose) Supta Baddhakonasana (Reclined Bound Angle Pose) Ananda Balasana (Happy Baby Pose) Marjarasana/Bitilasana (Cat/Cow Pose) while changing the position of the hips and pelvis to provide different sensations to the pelvic floor. Pelvic floor relaxation may be promoted in certain poses where the hips and pelvis are positioned to allow the pelvic floor to gently be in an expanded and relaxed position. This may include Extended Balasana, Malasana (Squatting Pose), Gomukhasana (Cow Face Pose) or Ananda Balasana. Prosko S. Optimizing Pelvic Floor Health Through Yoga Therapy. International Association of Yoga Therapists. Yoga Therapy Today Winter Issue. 2016; 32-34, 48.

Let's Try It Out!

Go at your own pace!

Common Pose Modifications Child's Pose: Place pillow under bottom and/or under abdomen/pelvis/chest during child's pose Goddess Pose: Use wall or chair to support body weight and rock/weightshift left to right Happy Baby Pose: Try one leg at a time Wind Removing Pose: Try one leg at a time + Keep head flat Cat/Cow: Change position of feet Reclined Bound Angle Pose: Bolster or blocks under knees

Good Mornings w/ Knee Drive (As many as possible)

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Hip Pulses (As many as possible)

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Single Leg Bridge (As many as possible)

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Supine Core Circles (As many as possible)

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Let's Cool Down & Chat

Questions?

Thank You!

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