Welcome to my first day of my Absolute Beginner's Pilates! this is Day 1 Printing Technique and proper positioning with Weak Pelvic Floor and Core

⏩ Follow the 6 video series Evidence Based At Home Therapy Method and
please try the Free 7 Day Absolute Beginner's Program ► https://www.backmasterclass.com/autho...


Printing Technique is essential before we proceed to any of my beginner's Pilates, this is so important to engage your pelvic Floor muscles, to slowly engage it. It is important to inhale through the nose and pull belly button in, tighten the pelvic floor, lifting the muscles up, engage the bladder, imagine not to pee for (kegel's , exercises) and add an extra lift by imagining if there is a small pea inside try to imagine lifting up the bladder. ABSOLUTE Beginner's Program for 7 days to start a journey of health and wellness, when everything seems to fail, overwhelming pain and too difficult to start. This program will help you jump start to health, wellness and healing. It will be a 7 day slow progression, perfect for anyone with umbilical hernia, Diastasis Recti, Pelvic Floor weakness with prolapse and low back pain.

It is so important to engage the core muscles, mind body connection to our breathwork, our deep core muscles. Day 1 Printing Technique and proper positioning with Pelvic Floor and Core

⏩ Follow the 6 video series ► https://www.backmasterclass.com/autho...

what is a Pelvic Floor Dysfunction?
Pelvic floor dysfunction is the inability to correctly relax and coordinate your pelvic floor muscles to have a bowel movement. Symptoms include constipation, straining to defecate, having urine or stool leakage and experiencing a frequent need to pee. Initial treatments include biofeedback, pelvic floor physical therapy and medications.

Low back pain with nerve irritation that supplies the strength and movement of these muscles could cause the pelvic floor dysfunction. Strengthening, stretching and gentle exercises are beneficial to prevent more back strain and irritation on the nerves that supply these muscles.

And what is Umbilical Hernia,
There are different types of Hernia and the umbilical Hernia is common during pregnancy and sometimes even after. If the umbilical Hernia opening is not that big and could still be fixable without surgery, then try my exercises. However, if it is getting worse and see a doctor and see if there is a recommendation for surgery. Umbilical hernia is found in males and females both. but the percentage in males is just 20% and in females it is 80%. in males it occurs due to lifting weight with wrong posture or in those people who have poor abdominal muscles due to their overweight. apart from this if somebody has suffered from prolonged cough for a long time he may also suffer from umbilical hernia because of the jerk put on abdominal wall while coughing. in females It is seen during pregnancy or after pregnancy both.

And what is Diastasis Recti?
It is a gap on your linea alba that separates your rectus abdominis muscles due to injury, most common during and after pregnancy.



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Annie Pilates Physical therapist , recommend you consult with a physician before starting any exercise program. The exercises give here are not meant to treat, diagnose medical condition. Please stop if you have any increasing pain or discomfort. You understand that any physical activity can pose a risk and this channel you assume all risk and injury, you are voluntarily participating in these activities, assume all risk of injury to yourself.
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